Therapedia the Podcast

Welcome to Season-fucking-Three!  Bring on the F-bombs!  In this Season 3 premiere, Jenn and Audriannah discuss the "fuck it" phenomenon that can both help us and hurt us.   The ladies dive deep into how "the fuck it button" shows up in the therapy room, how it relates to recovery, and how you can use coping skills to turn your unhealthy "fuck its" into a personal superpower.  Reflection Question: How does "fuck it" show up for you?  Follow us on Instagram @therapediapodcast and let us know!P.S. Sorry! We accidentally posted an unedited version yesterday.  This has been corrected as of 5/5 12pm! Shout-Outs/Resources in this Episode:- The Gifts of Imperfection by Brene Brown- Wonder Seeker by Andrea ScherNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 4/20/22

To celebrate the last episode of Season 2 and to engage in a bit of levity, Jenn and Audriannah spend this week's episode letting their hair down in the second installment of the "Let's Chat" series.  This potpourri of topics includes our cultural reaction to the Will Smith 'slap heard round the world,' the epidemic of violence in intimate relationships, a collective trend towards avoidance & dissociation, what books/film/music help us manage our mental health, and everyday coping skills.   Also, Jenn re-learns the difference between consumption, consummation, and consommé.Reflection Question: What are your parasocial relationships and how do they benefit you?  Follow us on IG at @therapediapodcast and let us know! Shout-Outs/Resources in this Episode:- Everything Qveen Herby does- My Grandmother's Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies by Resmaa Menakem- Phoenix Rising- Abbey Sharp- Christy Harrison's Food Psych (podcast) & Anti-Diet (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 4/10/22

This week, Audriannah and Jenn continue their discussion from last week (Episode 221) about navigating life's big questions, like "What is my purpose?" or "What is the meaning of all of this suffering?" or "What the f*** is going on in the world?"   To help us with these questions, the ladies review the "Six Existential Propositions"  (Corey 2012), including how they may show up in therapy and in our lives as a whole.  Jenn and Audriannah share their thoughts and critiques about these propositions, and propose ways to utilize this model despite its shortcomings.Which of the "Six Existential Propositions" speaks to you the most, and why?  Follow us on Instagram @therapediapodcast and let us know!Journaling / Reflection Questions:What situations or events have you experienced that helped you create meaning in your life - and how did the meaning get created?What gifts do you have to offer the world, and how are you using them?  If you're not using them, what's getting in your way?What is your understanding of the concept of a higher power?  How do you access it?Shout-Outs/Resources in this Episode:- "Theory and Practice of Counseling and Psychotherapy" by Gerald CoreyNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 3/25/22

Hey, did you notice there's a lot going on right now?  Are you wondering where you fit in all of this madness?  Us, too.   As therapists, Jenn and Audriannah are noticing a big-picture, "existential" flavor of processing going on in the therapy room.  In this two-part episode, Jenn and Audriannah explore how to navigate these big-picture questions while staying grounded and engaged.  The ladies discuss theoretical frameworks for understanding these existential questions as well as the role of therapy and coping skills to help you in this process.  What big-picture questions are you asking yourself right now?  Follow us on Instagram @therapediapodcast and let us know!NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 3/9/22

Research shows that what we expect or think will happen - in life, relationships, work, parenting, recovery, etc. - has a significant impact on how we will move through each moment.  In this week's episode, Audriannah and Jenn discuss the concept that became an internet meme:  expectations vs. reality.   The ladies examine how our unmet needs and expectations can contribute to anxiety, depression, codependency, and many other common issues -- as well as how to stay grounded in reality and roll with *fear of the unknown* with some solid coping skills.  Also, the ladies begin a new segment called "Show and Tell" where they share how they use those coping skills in real life.  What unrealistic expectations have caused you difficulty in your life, and how do you stay grounded in reality?  Follow us on Instagram @therapediapodcast and let us know!NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 2/23/22

To honor this season where many of us are focusing on new goals and growth, Audriannah and Jenn take this week's episode to do a deep dive in to how to effectively build new habits.   Audriannah shares about takeaways and key learning points from the book Tiny Habits, and Jenn shares about her experience using the self-care app Finch.  The ladies share personal experiences of goal-setting, including the necessary aspect of bringing joy and delight into the process.  As always, Jenn and Audriannah offer related coping skills and a meditation to help you get in the mood to take the next step towards your goals.   What are your goals and what have you found helpful when trying to  incorporate a new habit into your routine?  Follow us on Instagram @therapediapodcast and let us know!Shout-Outs/Resources in this Episode:- Tiny Habits by BJ Fogg- Finch (self-love and self-care app)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 2/2/22

This week, the pod ladies tackle the issue of FOMO (Fear of Missing Out) that most folks experience at some point in their lives, and is common in the age of social media.  Audriannah and Jenn discuss how this phenomenon can contribute to depression, anxiety, and self-sabotaging behaviors, as well as how we can create "FOMO Resilience" and cope with this frustrating and isolating experience.  As addiction specialists, the ladies also discuss how similar FOMO and its accompanying compulsive behaviors are to addiction, as well as the importance of tapping into a loving, sustainable relationship with self for preventing FOMO.  Also, Audriannah and Jenn coin a new phrase: JOMO!How do you cultivate "FOMO Resilience?" Follow us on Instagram @therapediapodcast and let us know! NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 1/19/22

In their first episode of 2022, Jenn and Audriannah discuss the experience of therapy from the therapist's side of the couch, including what a therapist would like you to know in order to jumpstart your healing.  Topics include the importance of "living in the both/and," cultivating curiosity, and why we tell you to "own" your experience.  The ladies share personal and professional examples of how these few basic skills can transform the way you see and move through your daily life.  Also, Therapedia goes EXPLICIT!What questions do you have for a therapist?  Follow us on Instagram @therapediapodcast and let us know! NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 1/5/22

As the year winds to a close, Audriannah and Jenn take a moment to focus on the lighter side of things.   The ladies discuss the deep connection between comedy and mental health, as well as its vital (and yet controversial-ish) role in therapy.  Jenn and  Audriannah chat about their favorite comedians, bits, shows, movies, etc. and explore how they help us cope with a rather absurd world.  What makes you laugh?  Follow us on Instagram @therapediapodcast and let us know! NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 12/22/21

As the holidays get ever nearer, it becomes more and more important to support and protect ourselves in triggering family situations.  As therapists, Jenn and Audriannah find that this challenge is front and center during the holiday season for a variety of reasons, and we may need guidance to stay grounded and authentic.  The ladies discuss different ways that this shows up in the therapy room, and how we can use the DBT skill of Radical Acceptance to stay focused on ourselves and the choices we have.   Lastly, Audriannah and Jenn walk through a roleplay scenario of navigating family conflict.  NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 12/8/21

In this very special episode of Therapedia, Jenn and Audriannah record together in person for the very first time since the podcast launched.   Recording the day before Thanksgiving, the ladies discuss the comfort - and pressure - that family traditions can bring, particularly around the holidays.   Audriannah and Jenn discuss favorite family traditions and their meanings, as well as what traditions teach us about our cultural or family values.  During the holiday season when high expectations can cause us to become rigid, the ladies discuss how to invite in new traditions of flexibility and gentleness to "the most wonderful time of the year." RECORDED: 11/24/21

This week, Jenn and Audriannah let their hair down and discuss a variety of topics, while playing Therapy The Board Game (published in 1986).   The conversation twists and turns through some light topics - like the politics of high school lockers, sweaty stress dreams, and Polly Pocket - as well as some heavier topics - like the multiverse, scarcity vs. abundance, and shadow work.  Also, the ladies discuss what it is like to be a therapist meeting someone new and to be asked the question that we therapists dread: "What do you do?"NOTE: In the true spirit of letting our hair down, we skip the grounding and meditation today and dive right into the tea.RECORDED: 11/10/21

In their 40th podcast episode, Jenn and Audriannah tackle a hot-button topic in therapy: psychotropic medications.  The ladies discuss a therapist's perspective about when to consider including medications as part of your mental health care, as well as the concerns and fears that often arise for clients when this topic is raised.  Jenn and Audriannah address the commonly-expressed reservations that clients share in therapy, including beliefs or stigmas about being "weak," "crazy," or "lazy," becoming reliant or addicted to medications, side effects, and medical trauma.   Jenn also shares about her personal experience being a medication-taker, while Audriannah shares her experience of considering taking medication in the past.Visit our merch store at https://my-store-11501863.creator-spring.com/!NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 10/28/21

Are you someone who feels deeply impacted by your environment and the shifting moods of the people in your life?  If so, this episode is for you!  Today, Audriannah and Jenn discuss the 15-20% of the population who may be considered "Highly Sensitive People" (HSP).   The ladies define this fairly new term, discuss how it is viewed from a clinician's perspective, and identify why some people consider it a 'superpower' despite the challenges of being an HSP.  Audriannah and Jenn talk through a self-assessment for HSP traits from a personal and clinical perspective, and identify some areas for further consideration as more folks begin to tap into their HSP 'superpowers!'Visit our merch store at https://my-store-11501863.creator-spring.com/!NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 10/15/21

How often have you heard the phrase "doing the work?"  This colloquialism is used in a variety of ways these days, from self-help books to social media to the social justice arena.  In this episode, Audriannah and Jenn take a moment to define - as therapists - what "doing the work" means in a therapeutic context.  How do you know if you're getting the most bang out of your buck in therapy, and what might be some signs that you're avoiding change?  As therapists, we see people who are eagerly "diving in," as well as people who are "circling the swimming pool."  The ladies explore their experience of "doing the work" from both sides of the therapy couch, including the role of self-soothing and having adequate support as we "dive in" to this process.  We invite listeners to join in on this conversation about what "doing the work" means to you!Visit our new merch store at https://my-store-11501863.creator-spring.com/! Shout-Outs/Resources in this Episode:“How to Do the Work” by Nicole Le Pera (book)“Do the Work” by Steven Pressfield (book)"What Does it Mean When We Say Doing 'The Work'" by Nina Berman (blog post)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 9/22/21

This week's episode tackles a topic that seems to be universal and that we therapists discuss almost constantly in sessions: people-pleasing.  As folks are reconnecting with people in their lives, many people are discovering internal and external pressure to contort themselves to adapt to others' perceptions and expectations of them.  Jenn and Audriannah provide information about how people-pleasing behaviors develop from and relate to codependency, the fawn trauma response, and family dynamics.  The ladies discuss ways to begin to move away from people-pleasing by focusing on getting our needs met and showing up authentically in all relationships - including those with family, friends, employers, and more.  It's hard, but worth it - "this is the work, baby!"NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 9/8/21

Therapedia the Podcast is excited to welcome Chelsea Anderson - writer, social media content creator, and podcaster - to this week's episode.  Jenn and Audriannah interview Chelsea about her battles with anxiety and depression as well as her recovery from a substance abuse disorder.  Chelsea speaks openly about how the shame of not living authentically as a queer person colored this experience, and how finding community helped her develop the tools and resources needed to recover.About Chelsea Anderson:Chelsea Anderson is a mental health advocate, writer, social media creator and podcaster from southwest Indiana - and let's not forget the dog mom stereotype.  Her Boston Terrier, Kit, is her little bestie. Chelsea came out as gay at the age of 28. Having been raised in a mostly conservative environment, she struggled to reconcile her identity with the belief systems she was taught. Unlearning and relearning has been a challenging but worthwhile journey. Though no longer strictly religious, Chelsea embraces many life-giving practices like meditation, prayer, yoga & tarot. She embraces every gift the Universe has for her, including her queer identity. Chelsea struggled with anxiety and depression from her early teen years to adulthood. She's a huge believer in therapy, medication and a solid group of friends, all of which benefit her to this day. Chelsea is also an active part of the 12 Step recovery community. As a recovered alcoholic and addict, she wants those struggling with addiction and mental illness to know there's hope and their lives are worth living. Chelsea's mission is to help save lives by bringing awareness to mental health issues, especially in marginalized communities. Lately, this is being done mainly through social media content, writing and her podcast, Recovered Life. Recovered Life Podcast focuses on mental health, authenticity & recovery, and  features conversations with individuals, advocates & professionals. Chelsea believes personal stories and education are some of the best ways to create empathy and awareness, which will bring about the cultural change we desperately need regarding mental health.Shout-Outs/Resources in this Episode:- Recovered Life PodcastNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 8/27/21

In this unique episode, Audriannah and Jenn explore a concept often discussed in therapeutic settings: meaning-making.  Coming from the core frameworks of narrative therapy and existentialism as well as spiritual influences, therapists often help people uncover the meaning in their suffering to support mental health recovery.  This episode is a fluid, open discussion of how practicing meaning-making has shifted the quality of life for Jenn and Audriannah, as well as many of their clients.  Currently, we see this playing out on a global as well as individual scale, as people are suffering and experiencing waves of trauma, and struggling to understand the "why" of this.  As always, the ladies offer a meditation and coping skills to begin the search for meaning and to soothe ourselves on a deeply personal level during difficult times.  Shout-Outs/Resources in this Episode:Buddhist Bootcamp by Timber Hawkeye (book)Man's Search for Meaning by Victor Frankl (book)Adult Children of Emotionally-Immature Parents by Lindsay Gibson (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 8/11/21

In this episode of the "Normalize Recovery" series, Jenn and Audriannah discuss the colloquial (maybe even overused?) concept of "dysfunctional" with regards to relationships and provide a working definition to help listeners more clearly understand what relationship dysfunction means to them.  The ladies discuss how being misaligned on the spectrum of distance and enmeshment can be related to childhood attachment wounding and lead to long-term dissatisfaction, resentment, irritability, conflict, and apathy in relationships.  Finally, Audriannah and Jenn discuss mindfulness techniques and coping skills to manage and prevent relationship dysfunction, and close with a meditation aimed towards kindness to self and others.NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 7/28/21

This week's episode is a true "crash course" on the foundations of Dialectical Behavior Therapy (DBT), a highly effective and evidence-based treatment that offers actionable coping skills and mindsets to help navigate complex and/or intense feelings (pandemic re-entry, anyone?!).   The skills offered by this framework are applicable to folks who are experiencing a variety of issues, and can continue to serve us as we all work toward ease and stability in our lives.  Audriannah and Jenn discuss the theoretical foundation of DBT as well as an outline of its four main components: distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.  The ladies provide examples of DBT implementation from both sides of the therapist's couch, as well as tips and tricks for beginning to integrate these concepts into your life.Shout-Outs/Resources in this Episode:- The Dialectical Behavior Therapy Workbook by McKay, Wood, and Brantley (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 7/14/21

Jenn and Audriannah take the week off from a major episode release, and instead offer you this bite-sized lesson about one of our favorite therapy modalities: Dialectical Behavior Therapy.   Research - as well as the ladies' experience as therapists - support this therapy as an effective intervention for just about any issue, from anxiety and depression to Borderline Personality Disorder, addiction, and self-harm.  In this episode, Jenn provides a brief background on how the therapy was developed as well as a crash course in the concept of "dialectics."   This episode serves as a precursor (a teaser, if you will) to next week's full-length episode, in which Audriannah and Jenn will do a deeper dive into the 4 major components of DBT as well as some specific coping skills that help people experience more ease and stability in their lives.Shout-Outs/Resources in this Episode:- DBT Skills Training Manual by Marsha M. Linehan (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 7/13/21

As the world opens up in the wake of COVID-19, we are being asked to reengage with aspects of ourselves that may have been in hibernation for the past year.  This means reengaging with hobbies, relationships, and our needs/wants during this transition.  In this episode, Audriannah and Jenn explore what it means and looks like to build a solid, healthy understanding of who we are and what we bring to our relationships as well as the world at large.  As therapists, Jenn and Audriannah talk about and work with the concept of the "self" constantly, as an unstable sense of self is linked to a number of mental health issues.   The ladies discuss what developing  a solid sense of self has looked like for each of them personally, as well as how this shows up in the therapy room.  As always, coping skills - or "points for reflection" - are offered to help listeners on their (neverending) journey to self-discovery.Shout-Outs/Resources in this Episode:- Trusting the Gold: Uncovering Your Natural Goodness by Tara Brach (book)- Yoga with Adriene (intuitive at-home yoga practice) on YouTubeNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 6/23/21

In this episode, which marks the 3rd episode in the #NormalizeRecovery series, Jenn and Audriannah discuss how the experience of trauma can stall our emotional development and how the recovery process can - in some important ways - mirror the process of recovering from addiction.  The ladies define what a traumatic event is, and debunk the myth that a trauma has to be huge and devastating to have a lasting impact.  Audriannah and Jenn provide the latest research on how the brain and body encode traumatic events in ways that can adversely impact our behavior later in life and discuss how to establish emotional, physical, spiritual, and psychological safety to support recovery from trauma.  Shout-Outs/Resources in this Episode:- The Body Keeps the Score by Bessel van der Kolk (book)- Johann Hari (author)- Transforming the Living Legacy of Trauma by Janina Fisher (workbook)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 6/9/21

In a very special LGBTQ+ Pride month episode, Audriannah and Jenn discuss the origins of Pride as an act of protest against oppression and persecution, and how this history impacts the mental health of this vibrant yet vulnerable community.   Audriannah speaks to her personal experience of being a member of the community, while Jenn stands in allyship and inquiry about the queer experience.  The experience of internalized homophobia and shame is explored as a precursor for mental health issues, as well as the opportunity for growth and freedom that is available in the recovery process from systematic oppression and heteronormativity. Shout-Outs/Resources in this Episode:- Brene Brown (shame researcher)- Pony Sweat Aerobics (dance/movement dedicated to body liberation)- Paris is Burning (documentary film)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 5/26/21

In the first episode of Therapedia Season 2, Audriannah and Jenn address Imposter Syndrome, a common experience that gets in the way of people experiencing pride and a sense of confidence about their accomplishments.   Jenn and Audriannah discuss how this shows up for them both personally and in the therapy room, including an examination of how our inner Imposter discounts and discredits our abilities and impact with unrealistic expectations and narratives.  The ladies discuss recent research around this phenomenon, including the 5 Types of Imposters as defined by Dr. Valerie Young, and identify coping skills to quiet your inner Imposter.Shout-Outs/Resources in this Episode:- The Secret Thoughts of Successful Women by Dr. Valerie Young (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 5/12/21

In this week's episode, Jenn and Audriannah celebrate 1 year of the podcast (!!!) being 'on the air' by sharing their goals for the future and takeaways from Year 1.  In their main topic, the ladies discuss the concept of Body Positivity as a movement as well as an ideology that can support mental health wellness.  As part of this process of treating our bodies with love and kindness, Jenn and Audriannah discuss how to incorporate pleasure practices as a vital aspect of your self-care routine.  To explore this vast and evolving topic, the ladies pull cards from The Body Positivity Card Deck to talk about their own Body Positivity journeys as well as to explore ways to use mindfulness, self-care, and self-compassion to build healthy self-image and body shame resilience.  Shout-Outs/Resources in this Episode:- The Body Positivity Card Deck by Judith Matz, LCSW and Amy Pershing, LMSW- Book: Pleasure Activism by adrienne maree brownNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 3/2821

In the second installment of the "Normalize Recovery" series, Audriannah and Jenn begin the discussion about recovery from behavioral (AKA process) addictions with a discussion about how our relationships to sex, love, and pleasure can become problematic and self-destructive.  The ladies offer their own working definition and mindset about sex and love addiction, including a recognition of how the colloquial understanding of them may be flawed.  Jenn and Audriannah outline the characteristics of these addictions, as defined by Sex and Love Addicts Anonymous (SLAA) literature, and discuss how these show up in subtle and not-so-subtle ways for many folks in therapy. Lastly, the ladies provide ideas for coping skills to avoid developing an unhealthy relationship to sex and love through exploration of our attachment patterns, beliefs, and behaviors learned during the lifespan. NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 4/14/21

In this week's episode, Audriannah and Jenn discuss the topic of "re-entry" as the world is beginning to reopen its doors and the pressure to "get back to normal" is growing.  The ladies discuss the positive aspects of the reopening, as well as some of the discomfort that is coming up in therapy about this - such as body shame, safety concerns for BIPOC folx and the queer community, social anxiety, and general concerns for health and well-being after the last year of sheltering in place.  Jenn and Audriannah offer coping skills to help yourself stay grounded and in touch with your mental health needs, as well as a beautiful meditation focused on connecting to our "roots."NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 3/31/21

This episode marks the first of what will be an ongoing Therapedia series - the "Normalize Recovery" series.  In this first installment, Jenn and Audriannah discuss their personal and professional backgrounds in supporting people who suffer from addictions and why it is important as a society to destigmatize addiction and recovery.  As two individuals who identify as being in recovery themselves and have worked in the field, the ladies define what "recovery" means to them and what makes it different from "sobriety."  Taking an inclusive lens of what "recovery" means,  the ladies discuss how the concepts and coping skills in addiction recovery can help people recover from trauma, toxic relationships, or other self-sabotaging behaviors.  NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 3/17/21

In this week's episode, Audriannah and Jenn explore a topic that is coming up a lot recently in their therapy sessions: the impact of the pandemic on caregivers and parents.  Jenn and Audriannah discuss the challenges of donning multiple roles within the household and adjusting to unprecedented demands that none of us could have been prepared for.  The ladies explore ways to seek balance and find self-compassion while wearing many "hats," working many different "shifts,"  and managing our own discomfort.  Shout-Outs/Resources in this Episode:- Tara Brach (meditation/mindfulness teacher): https://www.tarabrach.com/- Double Shift Podcast: https://www.thedoubleshift.com/- How to Talk So Kids Will Listen & Listen So Kids Will Talk by Elaine Mazlish (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 2/22/21 and 3/3/21

In the spirit of Black History Month and to continue their commitment to amplifying melanated voices, the Therapedia ladies are excited to welcome back Dr. Brigee Jackson to discuss mental health and the Black family in this week's episode.   Jenn, Audriannah, and Brigee explore issues that influence the Black family experience, including the value of community, rest, and resilience.   Brigee shares her thoughts on the value of mental health treatment in the Black community as well as the culture of secrets and silence that can create a barrier to this.  Finally, the ladies share ideas about how to find personal growth in the lessons of Black History and how to keep this close to our hearts and in our lives at all times.  Also, Jenn learns the phrase "put some mustard on it."About Dr. Brigee Jackson:Dr. Brigee Jackson is a native of Oakland, California. She utilizes a relational and narrative approach to her work; placing an emphasis on developing a trusting relationship and rewriting the stories that have helped to maintain an individual's trauma. Of equal importance to her work is continuing to nurture awareness and compassion around the intersectionality of identities, the differences (and similarities) around systems of belief, and overall lived experiences that mold each and everyone that she comes in contact with. She earned her doctorate from The Wright Institute in Berkeley, CA and continues to advocate and promote social justice, mental health awareness and empowerment in various communities throughout the Bay Area. It's her hope to continue uplifting and empowering survivors by creating space for them to be authentically witnessed (seen, heard, and believed) one moment at a time.Shout-Outs/Resources in this Episode:- The Association for the Study of African American Life and History (ASALH): www.asalh.org- The Nap Ministry: https://thenapministry.wordpress.com/- MGK (Make God Known)- Bre Williams - Bridges Over Barriers (BOB):  Instagram @bridgesoverbarriers NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 2/15/21

In response to the uptick in relationship discord and volatility during the pandemic, Audriannah and Jenn take this week's episode to offer a "crash course" in attachment.   As it often happens in any period of stress, the pandemic has shined a light on the sometimes-unhelpful patterns we have learned in relationships as a means of survival.  The ladies describe the four primary attachment styles, how they develop from childhood, and how they can play out in adult relationships.  As always, Jenn and Audriannah discuss ways to build agency and coping skills for healthier, more fulfilling relationships -- regardless of your upbringing or quality of your past relationships!Shout-Outs/Resources in this Episode:- Book: Seeking Safety by Lisa Najavits (for non-therapists, we recommend her book: Finding Your Best Self)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 2/1/21

Building on last week's episode about positive self-talk, this week opens the topic up more broadly with a deeper dive about getting to know and learning how to speak to your "inner child."  In this episode, Audriannah and Jenn discuss their experience working with clients as well as their personal experiences of doing inner child work, and how this is tied in to working through trauma.   The ladies explore the importance of connecting with the "little you" and how it can be both healing and transformative in helping you resolve long-standing internal conflicts, behavioral patterns, and negative beliefs.   Much giggling and nostalgia ensues as Jenn and Audriannah talk about how inner child work can ignite our creative, curious energies.Shout-Outs/Resources in this Episode:- Running on Empty: Overcome Your Childhood Emotional Neglect by Jonice Webb, PhD and Christine Musello, PsyD- Reconciliation by Thich Nhat Hahn (book)- Brene Brown's shame and vulnerability workNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 1/17/21

In the first episode of 2021, Jenn and Audriannah are back with an episode to help start the New Year off on the right foot, with positive self-talk.  The ladies discuss the mental health benefits of speaking to ourselves with kindness and compassion and explore the life experiences that can lead us to be our own personal "mean girls."   Audriannah and Jenn also explain the six components of effective positive self-talk and how it differs from unrealistic, toxic positivity.  Lastly, helpful resources and other related skills are provided to help listeners integrate positive self-talk with their other personal coping and mental health work.Shout-Outs/Resources in this Episode:- Sonya Renee Taylor (@sonyareneetaylor)- Reconciliation by Thich Nhat Hahn (book)- The Gifts of Imperfection by Brene Brown (book)- Tara Brach self-compassion meditations - www.tarabrach.com NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 1/10/21

In Audriannah's first solo episode (an "Audrisode," if you will), she discusses the all-too-common issue of burnout and offers coping skills to stay engaged, motivated, and clear-minded in a culture that can set us up to become overwhelmed.   Audriannah outlines and offers examples of what each stage can look like in everyday life, and how we can turn back the burnout clock with authentic self-care that is accessible to everyone - no matter what our busy lives look like!  The episode ends with an invitation and meditation to consciously check in with yourself and offer yourself support.Shout-Outs/Resources in this Episode:- The Nap Ministry (https://thenapministry.wordpress.com/)- Natasha Ngindi (The Thick Nutritionist - Merch Website: https://www.thethicknutritionist.com/ Instagram: @thethicknutritionist)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 12/13/20

In the final recorded episode of 2020, Audriannah and Jenn discuss how to find comfort and joy during this unusual holiday season.   The ladies share their favorite holiday memories, traditions, rituals, and skills they are implementing to manage grief about the holiday feeling and looking different from holidays past.  Jenn and Audriannah offer insights into how to feel connected, experience ease, and honor your festive - or not-so-festive - feelings this season.NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 12/20/20

At the top of this week's episode, Audriannah and Jenn give two significant updates about the podcast - most notably, the change to our new name: Therapedia!  In the main topic, the ladies do a deep dive into the issue of codependency, which causes challenges in many relationships and is present (to some degree!) in all of us.   As a topic that is near-and-dear to both co-hosts, Audriannah "interviews" Jenn about what codependency recovery looks like and means to her as a self-identified codependent in recovery.  Around the holidays, latent codependent tendencies can rise up and develop into mental, emotional, energetic, and spiritual deficits.  Jenn and Audriannah discuss how these "relationship imbalances" can leave us feeling depleted in our relationships and identify coping skills to build self-awareness around this common issue.Other Resources & Shout-Outs in this Episode:- CoDA - Codependents Anonymous (www.coda.org)- Codependent No More and The Language of Letting Go by Melodie BeattieNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 12/6/20

In the first of a holiday series on family dynamics and relationships, Audriannah and Jenn discuss the topic of defining and setting healthy boundaries.   As therapists, we recognize that this is a topic that elicits strong feelings - guilt, fear, anger, shame - and yet is paramount to developing a sense of being "grounded in self."  The ladies discuss what healthy boundaries look like, where we learn them, and why having them can change our entire lives!  Also, Jenn and Audriannah do troubleshooting and provide tips - involving the use of soft sesame seed buns - to help setting boundaries feel safe, compassionate, and authentic to you.  HEY!  You may have noticed... we are switching over to a new name: Therapedia!  New name, same great podcast!  Look out for our episode next week to hear more about our rebranding process.Other Resources & Shout-Outs in this Episode:- Non-Violent Communication by Marshall Rosenberg (book) - more info at https://www.cnvc.org/- Mindfulness Exercises - https://mindfulnessexercises.com/NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 11/29/20

In the spirit of Thanksgiving and the upcoming holidays, Jenn and Audriannah sit down with  Canadian non-diet nutritionist, Zumba instructor, and entrepreneur Natasha "Tash" Ngindi (@thethicknutritionist) to discuss non-diet nutrition and intuitive eating.   Tash speaks about her own journey from being "a slave to diet culture" to experiencing self-love and food freedom.  The ladies discuss how an unhealthy relationship to our bodies, food, and movement can lead to mental health challenges and a life of restriction.  Tash also shares her favorite resources and coping skills to feel at home in her body and connect to "an anti-diet tribe."Resources from Natasha Ngindi:Merch Website: https://www.thethicknutritionist.com/Instagram: @thethicknutritionistDM Tash for info about 1:1 coaching and body positive Zumba classes (Sundays 11:30am CST)Other Resources & Shout-Outs in this Episode:- The Body is Not an Apology by Sonya Renee Taylor (book)- Christy Harrison (podcast: Food Psych; Book: Anti-Diet)- Intuitive Eating by Elyse Resch and Evelyn Tribole (book)- The F*** It Diet by Caroline Dooner (book)NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 11/20/20

In this week's episode, Jenn and Audriannah interview Mindy Derseweh.  Mindy is a holistic healer, meditation guide, and life coach working for Gather and Grow OC.  In this interview, Audriannah and Jenn talk with Mindy about what holistic healing means, who might seek her out for coaching, and why someone would choose to access a multi-practitioner practice.  At the end of the episode, Mindy leads listeners in a beautiful meditation focusing on cultivating self-love and kindness.  For those who are on the nerdy side, there may also be some geeking out about the representation of mental health in video games and Princess Mononoke.Resources from Mindy Derseweh:Website: https://www.gatherandgrowoc.com/mindy-dersewehInstagram: MindyselfloveteachingsYouTube: GatherandGrowOC and then click on Mindy's Self Love Teaching EpisodesNOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 11/15/20

In the first episode of a Foundations of Coping series, Jenn and Audriannah do a deep dive into the "master skill" of mindfulness.   In this time of disconnection and global trauma, tapping into the present moment can be challenging and uncomfortable, but necessary if we want to live our lives fully and with authenticity.  Audriannah and Jenn discuss the origins of this skill and how it can promote honesty, intimacy, gentleness, and connection with ourselves and others.  The ladies also discuss ways to put mindfulness into action in ways that match our goals and fit fluidly into our busy lives.  Resources/Shout-Outs in this Episode:- Tara Brach (Clinical Psychologist, mindfulness meditation teacher) - https://www.tarabrach.com/- Thich Nhat Hanh (Zen Master, spiritual leader, author) - https://plumvillage.org/about/thich-nhat-hanh/- Jack Kornfield (Buddhist-trained mindfulness teacher) - https://jackkornfield.com/NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 10/25/20

This week, Audriannah and Jenn discuss the concept of voting as an invitation to make your desires and needs known, akin to setting boundaries in a relationship.   In a political climate where it is easy to feel out of control and helpless, this episode asks you to engage with your power of choice and step fully into difficult moments and difficult conversations.  Jenn and Audriannah explore the idea of "the personal is political": how choosing to engage - or disengage - with politics is an act that will inform how we feel about ourselves, other people, and the world at large.  With a mindful "zooming out" and "zooming in" perspective, the ladies examine coping skills that can help us experience peace and freedom in a chaotic and divisive world.NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 10/18/20

After a brief hiatus, Audriannah and Jenn are back at it  with an episode about the challenges of navigating life transitions.   On a global scale, we find ourselves in both a pandemic and a highly volatile political climate, needing to constantly adjust our perspectives and settle into "a new normal";  individually, we experience changes on  a smaller but equally important scale.   Jenn and Audriannah share their recent personal experiences with transitions, as well as observations from the therapist's chair about what makes transitions so universally distressing... and what we can do about it.  The ladies address the fallacies and unhelpful narratives that can sometimes stifle our growth during a transition, and offer different perspectives and tools to more smoothly experience the seasons of our lives.NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.  RECORDED: 10/11/20

In her first solo episode, Jenn discusses an issue that is plaguing most folks right now: getting adequate, quality sleep.  Topics include: the neurobiology of sleep; the symptomatic presentation of sleep as an embodiment of trauma, anxiety, or depression; the basics of sleep hygiene; rest as an act of rebellion against grind culture; and a layman's guide to dream interpretation.  Rounding this episode out is a walk-through of how to do autogenic relaxation to help your mind, body, and spirit get the rest it needs and deserves.RECORDED: 8/24/20NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.Shout-Outs/Resources in this Episode:- The Nap Ministry (https://thenapministry.wordpress.com/)- Sleep Cove (www.sleepcove.com) 

In their first episode directly related to the "lived experience" of mental health, Jenn and Audriannah interview Robin Murray, a singer, actress, and improv comedian living in New York.  Robin opens up about experiencing microaggressions and a lack of representation in her theatre education program, and how this impacted her mental health.  Topics include the struggle of developing self-care practices and an authentic sense of self while navigating conflicting messages and an emotionally unsafe environment.  Having discovered hope and new purpose, Robin shares how she changed her narratives of self-loathing and became inspired her to pursue a complementary career in mental health. WARNING: This episode contains sensitive subject material related to suicide, self-harm, and the effects of racism.  If this feels too triggering for you, please consider listening to another episode or proceeding with caution.  RECORDED: 8/2/20.  NOTE:  All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.INTERVIEWEE BIO:Robin Murray is a singer, actress, and improv comedian currently living in Brooklyn in New York City, but she is originally from the Bay Area.  She is a 2018 graduate of the Circle in the Square Theatre School in Manhattan and currently performs via Zoom with her Manhattan-based improv group Eight is Never Enough.  She performed this past weekend in a livestream event of the play Revenge and Sorrow in Thebes and she is also taking part in a play-reading group called Weekend Reads, based in Chicago. On a personal level, Robin is a Black bisexual woman who has lived experience with generalized anxiety and being in long-term therapy.  Recently, Robin and other BIPOC alumni of Circle in the Square came together to create Circle of Inequity and shared their experiences of racism, sexism, and microaggressive behavior in an open letter that demands change within the program and recognizes White American Theatre as a significant contributor to racial injustice.  This and other life experiences have inspired her to return to school to become a therapist, with a focus on supporting performers, artists, musicians, and specifically performing arts students.  She is excited to begin her BA in Psychology at SUNY Empire State College in the fall!  

 As a follow-up to listener feedback from the previous episode "Answer Your Body's Call" (Episode 103), this is the second discussion of food and body as it relates to mental health.  In this episode, Jenn and Audriannah discuss their personal experiences and global observations of what it is like to "be in our skin" during a public health crisis, as well as the resulting changes in our bodies, minds, and experience of food.  The ladies offer a deep dive into the problems of diet culture, including its racist roots, the restrict/binge cycle, and the inherent morality of food and bodies that perpetuates diet culture mentality.  Audriannah and Jenn discuss how to question the narratives of diet culture and develop a sustainable, healthy relationship with your food and body through the principles of intuitive eating.  Also, they drool over alfredo sauce. RECORDED: 7/25/20. NOTE: All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.Shout-Outs/Resources in this Episode: Christy Harrison (@christyharrison) - Anti-Diet (book) and Food Psych (podcast);Megan Jayne Crabbe (@bodyposipanda) on Instagram (author/activist);Tess Holliday (@tessholliday) on Instagram (activist/model);Health at Every Size by Dr. Lindo (formerly Linda) Bacon (book) - www.lindobacon.com;Nicole Byer (@nicolebyer) - Why Won't You Date Me? (podcast);The Body is Not an Apology (book) by Sonya Renee Taylor (@sonyareneetaylor)

"Denial is a river in Egypt."  This week, Audriannah and Jenn reflect on the strangeness of living in 2020, and the ways in which people may be defending themselves by denying, repressing, or otherwise avoiding harsh realities.  The ladies discuss the Top 10 defense mechanisms as defined by psychodynamic theory, their evolutionary purpose, and how they can present individually, relationally, and globally.  Jenn and Audriannah also present options for coping skills to help get "unstuck" from these defenses, reframe the "dumpster fire" that is 2020, and move into a mindset of personal growth. RECORDED: 7/14/20.  NOTE:  All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.

As podcasters in an ever-fluctuating world, Audriannah and Jenn chose to shift the order of episode releases in the wake of George Floyd's murder in order to address the more pressing issue of racial injustice.  This episode - "Here's Your Permission Slip!" - was recorded immediately preceding Floyd's death, and is a deep dive into movement as an integral aspect of holistic health.  Audriannah and Jenn sit down with yoga, dance, and movement practitioner Ashley Brown to discuss yoga & movement as medicine for the mind, body and spirit.  Topics include: Trauma Releasing Exercises (TRE), dance as collective healing, moving past internal judgment and prejudices about our bodies, the role of discomfort in healing, and giving yourself "permission slips" to move joyfully, authentically, and intuitively.  In a time where we are all navigating "relative degrees of stuckness" in our minds, bodies, and spirits, we at HDTMYF hope that this helps you to move stagnant energy and grow through your discomfort. RECORDED: 5/22/20.  NOTE:  All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.INTERVIEWEE BIO:Ashley Brown has been working with her body for the past 20 years in many different dance styles and body therapy modalities. In 2015, Ashley completed her 200hr yoga certification from Square One Yoga Collective. Ashley's approach to teaching is alignment and anatomy based, suited for the individual practitioner; investigating how the body can move to the fullest range of motion with awareness of placement and breath. Using the body as a vehicle to process this human experience to feel more free, creative, and grounded to connect to the divine. Ashley's classes encompass all aspects of the yoga with chanting, mudras, and pranayama (breathwork) honoring the tradition with its many different branches to self-awareness. Drawing from the deep well of Hatha yoga, Ashley also draws from many lineages in yoga. Besides practicing asana, chanting, and meditation, Ashley teaches dance and yoga throughout the Bay Area. Ashley is continuing her education with trauma-sensitive trainings from Niroga Institute, TRE with Brooke Deputy and currently, completed her 500hrs Teacher Training in 2018. Ashley would like to acknowledge that she stands on the shoulders of the teachers and ancestors before her. She is and continues to learn about the harm that has been caused by her ancestors. Her liberation process works to align with the liberation of ALL beings: BIPOC, LBGTQIA+, Animals, and the Elements and recognizes that the health and wellness community disproportionately exclude BIPOC and Queer folks. She recognizes the lineage and practice of yoga has been capitalized and appropriated from its original context and lineage, Sanatana Dharma, and from it's original land, India. Ashley does not claim to have created any of the healing practices she talks about, but only occupies the space of a lifelong student. All of these healing practices are freely accessible to all no matter age, race, ability, socioeconomic status. Website: www.ashleybrowndanceandyoga.org. Facebook: @ashleybrowndanceandyoga.  Instagram: @abdanceandyoga.  

Keeping in line with the podcast's goal of amplifying melanated voices, Jenn and Audriannah sat down (virtually) with Dr. Brigee Jackson to discuss the intersection of racial injustice and mental health.  Dr. Jackson, a Black woman and an Oakland native, identifies herself a woman of faith and serves as the Clinical Counseling Coordinator for Bay Area Women Against Rape (BAWAR).  The ladies get vulnerable and "spicy" as they share personal experiences and professional viewpoints on the Black Lives Matter movement.  Topics include: allyship, the ABC's of coping, vicarious trauma, microaggressive behavior, Post-Traumatic Slave Syndrome, humility, and the wisdom of the prophet Lil Wayne.  RECORDED: 6/17/20.  NOTE:  All episodes contain guided meditation and grounding.  Please skip these exercises if you're driving.

In this brief "minisode," Jenn and Audriannah acknowledge their firm stance that Black Lives Matter and state their intention to use the podcast platform to #amplifymelanatedvoices - that is, to raise up and honor the voices of Black people and people of color.  Upcoming guest interviewees are announced as well as upcoming podcast episodes on the topics of LGBTQ+ Pride, allyship, and the role of discomfort in personal growth. RECORDED: 6/6/20