the tara bixby podcast

Join me in today's minisode as I process through why I'm changing my narrative, why I'm leaning towards the grey, what I want you to know, and why I don't want to die on "this" hill. Happy listening!!

In today's episode, I'm going deep… and I get a little emotional. You ready?! Today, the wonderful Kate White is hanging out with us to help me unpack my birth trauma and to also help you gain insight into how labor and delivery impacts the birthing parent's nervous system. Kate is an award-winning educator and an advanced bodyworker. She is trained in somatic therapies, prenatal and perinatal somatic health, lactation, brain development, infant mental health, and she has specialized in parent-baby dyad care using somatic prevention and trauma healing approaches for 25 years. She's also a mother of two children, holds a BA and MA in Communication, is a Registered Craniosacral Therapist in the Biodynamic Craniosacral method, and is a Somatic Experiencing® Practitioner. Her work combines somatic trauma healing, energetic therapies, bodywork, pediatric therapies, and education about the nervous system to help give families with babies and small children the best possible start. In today's episode, we talk about… My birth trauma and how it led to nervous system dysregulation postpartum Why it's important to educate providers, midwives, and doulas about the freeze state Why Kate likes to unpack early life traumas when helping you with your birth trauma How the birth parent's autonomic response is impacted based on how they're treated during the birthing process How the vulnerability of labor and delivery tends to lead to pleasing and appeasing Why we need to normalize nervous system responses during the birthing process How your baby has a story to tell too How our need to do things by ourselves is a survival strategy that we relied on as a child Why new parents need more support postpartum The impact social media can have on your nervous system How Kate helps me disrupt locked-up nervous system energy …and so much more! Podcast show notes: https://courageouslyu.substack.com/p/kate-white-how-the-birthing-process Join my courageous community on Substack... https://courageouslyu.substack.com/ Hang out with me on Instagram... https://www.instagram.com/courageously.u/ Sponsor… Get $10 off your first order of Branch Basics when you use this link —> Click here!

I'm excited to share today's conversation with you because I'm currently navigating a season where I crave friendships and I like to think I'm not alone. Today the fabulous Anna Goldfarb joins us on the podcast to help us understand why we need a new approach to navigating friendships in a time when it's so easy to shed them. Anna is a journalist, author, and speaker. Called "The New York Times' friendship correspondent", Anna's work explores the nuances of friendships, relationships, and pop psychology. She has reported for outlets including The New York Times, The Atlantic, TIME, Vice, The Cut, Vox, and The Washington Post. She also writes the Substack newsletter, Friendship Explained, where she demystifies friendship mechanics through a pop culture lens. In today's episode, we talk about... Why it's so important to have friendships Why it feels harder to make friends as you get older Why you're not a horrible friend for prioritizing a partner over a friend Why friends tend to get the short end of the stick Why our social lives can feel like a supermarket Why it can take longer to foster meaningful friendships as you age Why friendships drift apart The different types of friends you can make How friendships have shifted over the years Why it's okay to call it quits on a friendship The importance of a friendship cleanse ...and so much more. Podcast show notes: https://courageouslyu.substack.com/p/anna-goldfarb-navigating-modern-friendships Join my courageous community on Substack... https://courageouslyu.substack.com/ Hang out with me on Instagram... https://www.instagram.com/courageously.u/

Consider this an emergency (spontaneous) minisode where I let it alllll out. Sparked by the wild comment section of an Instagram post and the even wilder loss of followers (something I'm actually grateful for), I'm sitting down with you here to process it... I'm also sharing with you what you need to know about me if we're going to be friends. Enjoy!

Are you ready to escape conformity, ignite creativity, and awaken your genius? If yes, than you're in the right spot. Today the brilliant Ozan Varol is hanging out with us to help you do just that. Ozan is a rocket scientist turned award-winning professor and bestselling author. He is one of the world's foremost experts in creativity, innovation, and critical thinking. In today's episode, we talk about... How everyone is born creative Why you need to show the parts of yourself that you've suppressed Why comparison is one of the worst things you can do The two issues you'll run into when you conform How little drops of work will create a ripple effect Why names given to what you're doing matter Why it's crucial to know your why What happens when you force yourself to create Questions you can ask yourself to help unlock your unique talents Why it's important to give shamed parts of yourself a voice What you can do to inspire creativity The importance of journaling Why it's more important to create than consume ...and so much more. Podcast show notes: https://courageouslyu.substack.com/p/ozan-varol-how-to-escape-conformity Join my courageous community on Substack... https://courageouslyu.substack.com/ Hang out with me on Instagram... https://www.instagram.com/courageously.u/

Today the fabulous Ruby Warrington is hanging out with us to chat about why it's okay for women to decide that being a mother just isn't for them. Ruby is a British-born author, editor, and creator of the term Sober Curious. Author of the 2018 book Sober Curious, and podcast of the same title, her work has spearheaded a global movement to reevaluate our relationship with alcohol. Other works include Material Girl, Mystical World, and The Sober Curious Reset. Her new book, Women Without Kids, is out now. With 20+ years of experience as a lifestyle journalist and editor, Ruby is known as an astute cultural commentator and true thought leader. In today's episode, we chat about… Why nothing is wrong with you for questioning whether or not you want kids Questions to ask yourself before having a baby Why the birth rate is dropping off What's impacting fertility Reasons why people are choosing not to have kids Why women are starting to say no more than men to having kids How the lion's share of work falls on women How motherhood impacts a woman's career Why Ruby says she's "areproductive" Why it's important to normalize questioning whether or not you want kids …and so much more! Podcast show notes... https://courageouslyu.substack.com/p/ruby-warrington-its-okay-to-question Join my courageous community on Substack... https://courageouslyu.substack.com/ Hang out with me on Instagram... https://www.instagram.com/courageously.u/

Are you languishing? No idea what languishing is? No worries, the wonderful Corey Keyes is here to break it all down for you. Corey Keyes is professor emeritus of Sociology at Emory University and a member of the prestigious international MacArthur Foundation Research Network on Successful Midlife Development and Aging. He has participated in several National Academies of Science initiatives – "The Future of Human Healthspan" and improving national statistics to measure recovery from mental illness. He organized and co-hosted the first Summit of Positive Psychology held in 1999 at the Gallup Organization. His research introduced the concepts of social well-being, flourishing, the two continua model of mental health and illness, and his work is being used to prevent mental illness via the promotion of positive (flourishing) mental health. In 2024, he published a book entitled Languishing: How To Feel Alive Again In A World That Wears Us Down. In today's episode, we're talking about… What languishing looks like How to know if you're languishing How languishing differs from depression How psych meds can leave you languishing Why current mental health treatments do not promote good mental health How people can heal through natural recovery The role the placebo effect plays in mental health healing Why so many people are experiencing languishing What it looks like to flourish Why it's important to be mentally healthy The importance of being prepared for "the game of life" How to go from languishing to flourishing …and so much more! Podcast show notes... https://courageouslyu.substack.com/p/corey-keyes-how-to-feel-alive-in Join my courageous community on Substack... https://courageouslyu.substack.com/ Hangout with me on Instagram... https://www.instagram.com/courageously.u/

Hey, friends!! I wanted to update you on the podcast, my status, my plan, and all that good jazz. Chat more with you soon. P.S. Miss you!

I know. I suck! I paused the podcast again (for good reason). Hit play and find out why I hit pause, when I'll be back, and where I'm hanging out in the meantime. ...and if you want to hang out in the coziest corner of the internet and be part of a courageous community, come hang out with me in substack. Till next time, biggest hugs.

Are you struggling with burnout (I mean who isn't, right?!)? If you're nodding your head yes, you most definitely want to hit play on today's episode of the courageously.u podcast. Today the fabulous Emily Ballesteros is joining us on the show to talk about all things burnout and what you can do to prevent and manage burnout in today's busy world. Emily holds a master's degree in industrial-organizational psychology and worked in corporate training and development before launching her burnout management business. In addition to being featured in media such as TIME and The Wall Street Journal, she regularly provides burnout trainings for corporations like Pepsi and Paypal, among others. Her book, The Cure for Burnout, was just published by Penguin Random House. In today's episode, we chat about… How burnout can keep your nervous system stuck in freeze How to know if you're burnout The difference between burnout and depression Why it's important to make changes to prevent burnout How people pleasing can lead to burnout Why you need to know your limits What you can do if you're experiencing burnout by boredom How your mindset impacts your quality of life How better managing your time can reduce burnout What moms can do to reduce burnout …and so much more! ✨ Love this episode? Please share it with someone who you think would love it too. Your shares are the biggest forms of thanks you can give me. If you're feeling extra generous, consider leaving a rating and review on whatever podcast platform you're tuning in from. Happy listening!

Today we are creating a much-needed conversation about maternal mental health with the wonderful Dr. Nicole Amoyal Pensak. Dr. Pensak is a clinical psychologist, author, and mother. Trained at Harvard and Yale, Dr. Pensak provides empirically-based treatment that is uniquely tailored to meet the needs of her clients. She is certified in Postpartum Mental Health and serves on the Expert Review Board of The Parents Magazine. Her new book RATTLED, How to Calm New Mom Anxiety with the Power of the Postpartum Brain is an absolute must-read for anyone who wants to be a momma and anyone who already is. In today's episode, we chat about… What's going on inside a mother's brain postpartum What Dr. Pensak believes leads to intrusive thoughts Why she thinks postpartum OCD is higher in new moms Why it's important to establish postpartum treatment the moment you find out you're pregnant Why we need to dispel the myth of mommy brain Why it's important to work with your trauma to promote post-traumatic growth How new moms can nurture all the brain changes taking place postpartum How memory is impacted by sleep deprivation and an overwhelming mental load Why protecting sleep postpartum is crucial Why it's important to heal the mother wound before the baby is born How we can best support new momma's …and so much more! ✨ Love this episode? Please share it with someone who you think would love it too. Your shares are the biggest forms of thanks you can give me. If you're feeling extra generous, consider leaving a rating and review on whatever podcast platform you're tuning in from. Happy listening! 👉🏼 Join the courageous community over on Substack. 👉🏼 Hang out with me on Instagram.

Hey, friends! Today the courageous (and kick-ass) Kimberly Shannon Murphy is joining us on the show. Kimberly's a leading Hollywood stuntwoman who has served as a double for numerous A-list actresses, performing in 133 feature films and television shows, including Once Upon a Time in Hollywood, Captain America, Bird Box, The Hunger Games, Salt, Euphoria, Big Little Lies, and many more. She's also married to Tom Cruise's stunt double, whom she met on the set of Knight and Day when she was doubling for Cameron Diaz. In today's episode, we chat about… Why Kimberly decided to share her story of incest and childhood sexual abuse Why it's important to be mindful of who your children are around Why she didn't feel safe telling anyone about her abuse How her mother disassociated from her own trauma What triggered Kimberly's suppressed memories of abuse What Kimberly's triggers look like How she spent years living in survival mode How she coped by engaging in self-injurious behaviors How she navigated healing through psychedelics and Internal Family Systems Why it's important to break the cycle of generational trauma How Kimberly's trauma guides her parenting …and so much more! ✨ Love this episode? Please share it with someone who you think would love it too. Your shares are the biggest forms of thanks you can give me. If you're feeling extra generous, consider leaving a rating and review on whatever podcast platform you're tuning in from. Happy listening! 👉🏼 Join the courageous community over on Substack. 👉🏼 Hang out with me on Instagram. 👉🏼 Listen to my chat with Dr. Richard Schwartz inside episode 144

Today's guest is the fabulous Cameron Rogers. Cameron is the founder and host of the Conversations with Cam podcast (formally known as Freckled Foodie & Friends), the voice behind Fill Your Cup over on Substack, a mental health advocate, and a momma to two little boys. In today's episode, we chat about… How pregnancy and postpartum impacted Cameron's mental health How Cameron navigated sleep deprivation What she does to rest and reset What intimacy with her husband looks like after kids What her identity crisis looked like How triggers from pregnancy pop up today What Cameron's breastfeeding experience was like How she juggles all the things Why it's okay to have conflicting emotions about motherhood …and so much more! ✨ Love this episode? Please share it with someone who you think would love it too. Your shares are the biggest forms of thanks you can give me. If you're feeling extra generous, consider leaving a rating and review on whatever podcast platform you're tuning in from. Happy listening! 👉🏼 Join the courageous community over on Substack. 👉🏼 Hang out with me on Instagram.

Listen in as I process my thoughts and feelings with you regarding why I need you to get curious. Word of warning... The audio quality isn't the best because I recorded on a voice memo (through bluetooth) while driving to work. However, the message is still important, so I hope you find this helpful. Feel free to share this with anyone you think would find it helpful. biggest hugs. 💛 P.S. If you liked this episode, you'll love my substack. Tap (or click) here to subscribe.

Today's guest is the wonderful Elise Loehnen. Elise is a writer, editor, podcaster, momma, horse whisperer, and serious book lover. She's the host of the Pulling the Thread podcast, which is a podcast focused on pulling apart the stories we tell about who we are—and then putting those threads back together. She's also the author of the instant New York Times bestseller On Our Best Behavior: The Seven Deadly Sins and the Price Women Pay to Be Good. Elise is also a frequent contributor to Oprah and has written for The NewYork Times, Elle Decor, Stylist, and more. Previously, she was the chief content officer of goop, where she co-hosted The goop Podcast and The goop Lab on Netflix, and led the brand's content strategy and programming. In today's episode, we chat about… The seven deadly sins and how they were influenced The importance of finding balance with the seven deadly sins How envy provides us insight into what we want Why it's important to look at what's underneath our judgments Why mom's struggle to rest How our culture fails to support new moms How destabilizing it can be for women to show up Why women are terrified to speak up How anger is essential Why we find safety in not believing in ourselves Why we need to get curious when a big emotion arises …and so much more! ✨ Love this episode? Please share it with someone who you think would love it too. Your shares are the biggest forms of thanks you can give me. If you're feeling extra generous, consider leaving a rating and review on whatever podcast platform you're tuning in from. Happy listening! 👉🏼 Join the courageous community over on Substack. 👉🏼 Hang out with me on Instagram.

I'm back and couldn't think of a better guest to help me kick off my return than Dr. Richard Schwartz. Dr. Richard Schwartz is hanging out with us to discuss all things internal family systems and to help you understand why you're the one you've been waiting for. In today's episode, we talk about... What internal family systems looks like The role your protector parts play How you can recognize your exile parts Why it's not your partner's job to be the primary caretaker of your parts How your parts protect you What causes attachment re-injury How to seek out partners in a healthier way How you can begin the repair work within your relationship ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). HANGOUT WITH ME ON INSTAGRAM

I'm back (at least I think I am). Man, have I missed you!! After a year away, I'm so excited to be back. In today's minisode, I'm sharing my postpartum experience. Man, did it kick my butt! I'm talking about navigating postpartum during a season when I already struggle with seasonal depression, the horrific anxiety that sank in as soon as the sun set, how attempting to go to a Christmas party left me on the bathroom floor crying, and so much more. I hope this conversation helps at least one new momma feel a little less alone. Can you do me a favor? If you know a new momma or know someone about to have a baby, could you please share this episode with them? Your shares are the biggest form of thanks a girl can get. Appreciate you, my friend!

Hey, friend! Today we're chatting about why we need to normalize hard and stop expecting people to "suck it up." If you've ever felt alone in a struggle or are navigating a hard season of life, this episode is for you. When you're ready, hit play, and I'll be waiting for you inside today's minisode. Biggest hugs!

Well, hello, friend! It's been a hot minute since I've shown up here. In today's minisode, I'm discussing why I went mia from the courageously.u podcast. If you're curious, go ahead and hit play, and I'll be waiting for you inside today's minisode. Biggest hugs!

Tara Schuster is an author, contributor to InStyle, The New Yorker, and Forbes, among others, and former vice president of talent and development at Comedy Central. Her latest book, Glow in the F*cking Dark, is a guide to healing your deepest wounds, getting off your "good enough" plateau, and creating the spectacular life that you most desire. We're talking about... - What it was like growing up in a neglectful psychologically abusive household - How Tara used weed to cope - How she uses meditation and journaling to find safety - What her reparenting process looked like - How being raised by emotionally immature parents impacted her mental health - Why it's important to heal your trauma - How establishing boundaries with her parents helped her heal - Where her fear around money and loss stems from - How she used exercise to improve her depression ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). ☕️ Click here to save 10% off your Kion coffee order when you use code COURAGE at checkout. HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

March is endometriosis awareness month, and If you know me, you know I'm passionate about women's hormonal health. That's why I invited the wonderful Morganne Skinner onto the show to help me spread more awareness about endo. Morganne Skinner is a registered nurse, freelance nurse writer, and fertility awareness educator. Her experience with endometriosis led her to discover the wonders of fertility awareness, as it helped her get diagnosed and manage her symptoms. Now she is passionate about sharing this knowledge and life-long skill with women looking for answers. In today's episode, we talk about... - What endometriosis is - How long it took her to be diagnosed with endometriosis - Where her endometriosis was located - How common endometriosis is - What her symptoms of endometriosis looked like - My experience with endometriosis - Why endometriosis causes pain - Why birth control isn't the answer to reducing your symptoms - What Morganne did to help heal her endometriosis and reduce pain - Why it's common to be exhausted when you live with endometriosis - How endometriosis impacted how she exercised - Her thoughts on using CBD for endometriosis pain - What mental health symptoms are common with endometriosis ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). ☕️ Click here to save 10% off your Kion coffee order when you use code COURAGE at checkout. HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

Today Deb Dana is hanging out with us to chat all things Polyvagal Theory. Deb Dana is a clinician, consultant, author, and speaker who specializes in complex trauma. Her work is focused on using the lens of Polyvagal Theory to understand and resolve the impact of trauma and in creating ways of working that honor the role of the autonomic nervous system. In today's episode, we talk about... - What polyvagal theory is - How we move through the three autonomic states - How your nervous system takes in cues of safety and danger - How your nervous system is shaped - What it means to be dysregulated - What you can do to move out of a dorsal state of freeze - How the nervous system builds resilience through ruptures and repair - Why some people are better able to tolerate stress - What role the nervous system plays in social anxiety - How you can nourish your nervous system - Why people struggle to co-regulate - How our brain creates stories to match our nervous system state - Why the word "should" provokes survival energy in our nervous system - How you can support someone who is anxious, and so much more ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). ☕️ Click here to save 10% off your Kion coffee order when you use code COURAGE at checkout. HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

Today Scott Stossel is helping me create a conversation around anxiety and psych meds. You might recognize his name if you watched the Netflix documentary Take Your Pills: Xanax as he was featured in it. Scott is the National Editor of The Atlantic, the author of My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind and Sarge: The Life and Times of Sargent Shriver. We're talking about... - Why he wanted to share his mental health experience inside a documentary - Where his mental health journey began - What his experience with psych meds looked like - What he believes is at the root of his anxiety - Why being a man has made his anxiety worse - How benzodiazepine use can lead to addiction - How benzos impact GABA production - The role the nervous system plays in anxiety - What you can do to shift your nervous system back into a ventral state of calm - How benzodiazepines impact your amygdala ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). ☕️ Click here to save 10% off your Kion coffee order when you use code COURAGE at checkout. HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

Did you know that most Americans are deficient in several essential vitamins and minerals - vitamins and minerals that can help improve your mental health? Today the brilliant Chris Kresser is hanging out with us to discuss the role nutrient deficiencies play in mental health and what we can do about it. Chris is the co-founder of the California Center for Functional Medicine, the founder of Kresser Institute, the host of the top-ranked health podcast Revolution Health Radio, and the New York Times best-selling author of The Paleo Cure and Unconventional Medicine. He is one of the most respected clinicians and educators in the fields of Functional Medicine and ancestral health and has trained over 2,000 clinicians and health coaches from more than 50 countries in his unique approach. In today's episode, we talk about... - How years of struggling with chronic illness led to Chris to help others improve their health - Where conventional medicine is going wrong in regards to mental health treatment - The role nutrient deficiencies play in mental health - Why you can eat healthy and still be deficient in nutrients - Why nutrient levels in food is declining - Why it's hard for you to gain insight into your nutrient levels - What nutrients we could all benefit from having more of - The benefits of adding seafood to your diet - Why supplementation can be a problem - What foods you can eat to get the biggest bang for your nutrient buck - Why you need a good mix of plants and animal foods in your diet - How to prepare veggies to get the most nutrients out of them ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them (even better if you share on social). HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

Today the wonderful Donald Altman is hanging out with us to discuss his newest book, Travelers - a story about overcoming grief while finding hope, healing, and renewal. Donald Altman is a psychotherapist, Award-winning writer, international workshop trainer, former Buddhist monk, and past Vice-President of The Center for Mindful Eating. In today's episode, we talk about... - Donald's experience as a Buddhist monk - Why he wrote Travelers - What you can do when struggling with intrusive thoughts - Why we need to get beyond labeling people with diagnoses - What mindfulness looks like - Why people struggle to sit in stillness with their thoughts - The power of sitting in nature - How science doesn't show us the whole picture - The controversy with diagnosing grief - Why I was resistant to going to therapy ...and so much more. ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them. HANGOUT WITH ME ON INSTAGRAM TODAY'S SHOW NOTES

Class is officially in session! Dr. Paul Bloom is hanging out with us on the show to discuss his new book Psych, The Story of the Human Mind, which is a book he built around his Yale introduction to psychology course. In today's episode, we talk about... - Why he wanted to turn his class into a book - Why he calls psychology a young science - What people get wrong in regard to memory - What you need to know about implicit bias - Why you can't overcome biases on your own - What makes us unique - How appropriate amounts of anger can be useful - What makes people happy - Why we tend to go along with the crowd - Why people tend to join "evil" groups ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them. HANGOUT WITH ME ON INSTAGRAM https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-paul-bloom/

Hit play to hear why I think so many people are struggling with their mental health today. I talk about when the Jetsons met the Flintstones, why your nervous system is freaking out, and what you can do to help it feel safe. P.S. Love this minisode? Feel free to share it with a friend who would benefit from hearing it. 🤩

Are you ready to overcome negative thinking, discover deep healing, and find lasting peace? If you're nodding your head yes, then this episode is for you. Dr. Seth Gillihan is a practicing psychologist, author, former professor, and podcast host of the Think Act Be podcast. He is the author of multiple books on mindfulness and CBT, with his latest being Mindful Cognitive Behavioral Therapy, Mindful Cognitive Behavioral Therapy offers a fresh, welcome approach for treating mental health issues that speaks to our times, blending mindfulness and spirituality with CBT. In today's episode, we talk about... - How Dr. Gillihan's struggles inspired him to write Mindful Cognitive Behavioral Therapy - What traditional Cognitive Behavioral Therapy (CBT) looks like - How Dr. Gillihan adds mindfulness to CBT - What you can do if you struggle with fear-based or intrusive thoughts - Why pushing thoughts away isn't the goal - What makes harm-related OCD thoughts unusual - What the think act be model looks like - How thoughts drive our emotions - The importance of exploring beneath the surface level thought - Why you should find gratitude in the "suck" - Dr. Gillihan shares his thoughts on toxic positivity - What you can do if you're struggling with catastrophic thinking ...and so much more! ✨ If you loved today's conversation, and you know someone who'd benefit from hearing it, please share it with them. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-seth-gillihan/

Do you feel lazy when you rest? Do you feel like you always have to be productive? If you can relate, this minisode is for you, my friend! Hit play, and I'm going to tell you why it's time to change your definition of productivity. P.S. Love this minisode? Feel free to share it with a friend who would benefit from hearing it. 🤩

Today the courageous Sadie Sutton is hanging out with us on the show to share how she navigated her mental health as a teen. Sadie is a 19-year-old psychology student at the University of Pennsylvania. After receiving a year and a half of intensive treatment for severe depression and anxiety, and since fully recovering from severe depression and anxiety, she was inspired to share her story with fellow teens going through their own personal growth. Sadie started the She Persisted podcast in 2019. Inside her episodes, she conducts impactful and inspirational interviews with subject matter experts, fellow teenagers, and social media personalities to break down the stigma surrounding mental health and inspire teens to create a life worth living. In today's episode, we talk about... - What Sadie's mental health struggles looked like - What her mental health treatment looked like - How she engaged in self-harm as a means of getting validation and attention - What mindset shifts she had to make to help improve her mental health - What she feels was not helpful in her healing journey - What Dialectical behavior therapy looks like - Why sleep is crucial to improving your mental health - Why she started the She Persisted Podcast - What she'd suggest to a parent whose teen is struggling with their mental health - What tool you can use to help with intense emotions - What she'd say to a teenager struggling ...and so much more! ✨ If you love today's conversation, and you know someone who'd benefit from hearing it, please share it. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/sadie-sutton/

Anxiety and agitation are signs that your nervous system has shifted into a sympathetic state of fight-or-flight, and stress hormones are now flowing in your body. Sihing is a fantastic way to shift your nervous system out of a sympathetic state and back into a ventral state of calm. If you're new to nervous system work, you want to be in a ventral state (anxiety and agitation don't live there). 👉🏼 If you loved this minisode, please screenshot it and share it with a friend. The more people who have this tool in their toolbox, the better. Happy sighing, my friend! 🤩

Today the fabulous Dr. Joanna Moncrieff is hanging out with us to help me create a conversation about all things psychiatric medications. If you're on meds or are considering getting on meds, this episode is a must-listen. Dr. Moncrieff is a psychiatrist, researcher, professor, and best-selling author. She is a professor of Critical and Social Psychiatry at University College London and works as a consultant psychiatrist in the NHS in London. Dr. Moncrieff researches the rational use and understanding of psychiatric drugs and the history, politics, and philosophy of psychiatry more generally. Her books include The Bitterest Pills, The Myth of the Chemical Cure, and A Straight Talking Introduction to Psychiatric Drugs. She is also co-founder of the Critical Psychiatry Network, which consists of a group of psychiatrists from around the world who are skeptical of the idea that mental disorders are simply brain diseases and of the dominance of the pharmaceutical industry. In today's episode, we talk about... - What Dr. Moncrieff believes is the problem with drug treatment for mental health problems - How the chemical imbalance theory was turned into a marketing message - The downside to believing in the chemical imbalance theory - How antidepressants change your brain chemistry - The implications of using antidepressants longterm - How improvement after someone starts taking a psych med is due to a placebo effect - How antipsychotics help people who are acutely psychotic - How we should approach psychosis - What you need to know about stopping your mental health medications - Why stopping a benzodiazepine can leave you even more anxious than before you started the med ✨ If you found this episode helpful and you think someone else would find it valuable, spread a little bit of cyber love and share it on your Instagram stories. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-joanna-moncrieff/

Ready to get off the diet roller coaster? Jenna Hollenstein is hanging out with us today to discuss how mindfulness can deepen and sustain your intuitive eating practice. Jenna is a nutrition therapist, meditation teacher, and author of five books. Her work combines intuitive eating, trauma-sensitive mindfulness, Polyvagal theory, and other embodied modalities. As someone who has struggled with yo-yo dieting and emotional and binge eating, I can't recommend this episode enough. We talk about... - What intuitive eating is - What it looks like to intuitively eat - Why it's important to eat enough food - What tends to drive binge behaviors - How to reach satisfaction through food - What happens when you restrict food - Why intuitive eating is not a diet - What makes diet culture so sneaky - Why having a perfect body is not your job - How the thought of restriction can trigger chaotic thinking around food ✨ If you found this episode helpful and you think someone else would find it valuable, spread a little bit of cyber love and share it on your Instagram stories. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/jenna-hollenstein/

Stuart Sandeman is hanging out with us inside Episode 132 to talk all things breathwork. Stuart is a globally recognized breathing expert, performance coach, and author. He is the founder of Breathpod, which helps individuals and groups reach their full potential through the power of breathing. We talk about... - Why controlling your breath is important - The difference between reactive and proactive breath - How to use breath to manipulate your nervous system - How you can use breathwork to trigger a relaxation response - How you're supposed to breathe when speaking - What the benefits of mouth taping are - Why it's important to hold your breath during a breathing exercise - How congestion can tell you which nervous system state you're in He also walks us through a few of his favorite breathing techniques. ✨ If you found this episode helpful and you think someone else would find it valuable, spread a little bit of cyber love and share it on your Instagram stories. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/stuart-sandeman-2/

Donna Jackson Nakazawa is hanging out with us to discuss how we can help girls thrive in an era of increased anxiety and depression. Today's conversation is more important than ever because in case you didn't know, girls are more prone to depression and anxiety than ever before and Donna's here to help you understand the science of why this is. Donna is an award-winning science journalist, author, and internationally-recognized speaker whose work explores the intersection of neuroscience, immunology, and human emotion. Her mission is to translate emerging science in ways that help those with chronic conditions find healing. We're talking about.. - Why girl's mental health is worsening - How chronic stress impacts girl's brains differently than boys - Why it's important to know the science - How losing the in-between years negatively impacts girl's mental health - How social media impacts adolescent girl's mental health - The role puberty plays in a girl's mental health - Why we're seeing a sharp rise in self-harming behaviors in young girls - Why you need to develop a safe and stable relationship with your daughter - What you can do to help improve your daughter's mental health - Why you need to be regulated if you hope to help regulate your daughter If you know someone who'd benefit from hearing this conversation, please share it with them. 🥰 Also, if you haven't done so already, be sure to follow the podcast. I'm adding a bunch of bonus minisodes to the feed and I don't want you to miss them. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/donna-jackson-nakazawa/

Did you know that on average, people keep as many as thirteen secrets at any given time? Today Michael Slepian is hanging out with us to discuss all things secrets. Michael studies the psychology of secrets and how keeping secrets affect variables that govern social and organizational life. He's also a professor at Columbia Business School, author of The Secret Life of Secrets, and an elected fellow of the Society of Experimental Social Psychology. In today's episode, we talk about... - What a secret is - How secrets can become a burden - Why people keep secrets - Why someone might feel compelled to share their secret - Why some people are better secret keepers than others - Whether or not you should keep a secret - Why keeping secrets can feel hard - What you can do if you're struggling with a secret - When secrecy starts to impact a kid's well-being ___________________________________________ ✨ If you loved this episode, please share it with a friend. Your shares help grow this small but mighty community. ✨ Also, if you haven't done so already, be sure to follow the podcast. I'm adding a bunch of bonus minisodes to the feed and I don't want you to miss them. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/michael-slepian/

I don't know about you, but I feel like there's not enough time in the day to do all the things I want to do. If you feel like you're in the same canoe as me, this is an episode you'll definitely want to hit play on. Inside today's minisode, I'm sharing my favorite practice on how to be more efficient with your time while also making it richer. If you want to learn more about making your time richer, be sure to hit play on my conversation with Dr. Cassie Holmes inside Episode 124... https://courageouslyu.com/dr-cassie-holmes/ If you know someone who'd benefit from hearing this minisode, can you please share it with them? Your shares are the best form of thanks. I hope you enjoy this minisode, my friend! 🤩

Today's guest is here to share how her struggle with unbearable insomnia led to an accidental descent into prescription benzodiazepine dependence. Melissa Bond is a narrative journalist and poet. In the years of her dependence on benzodiazepines, Melissa blogged and became a regular contributor for Mad in America. ABC World News Tonight interviewed her for a piece in January 2014. Melissa is a respected writer on the perils of over-prescribing benzodiazepines and has been featured on PBS Story in the Public Square, Radio West, the podcasts Risk!, IGNTD, and Psychology Unplugged. The Salt Lake Tribune and the New York Post have both done features on her book Blood Orange Night, her memoir about becoming dependent upon and then withdrawing from benzodiazepines. In this episode, we talk about... - Melissa's descent into prescription benzodiazepine dependence - What her insomnia looked like - How she knew her symptoms were more than momma exhaustion - What her withdrawal from benzodiazepines looked like - How her struggle impacted her marriage - What her mental health looks like today - Why you should never cold turkey your psych meds - What literature says about benzodiazepines - Why everyone needs to read Anatomy of an Epidemic - Why you need to know what stopping benzodiazepines can look like If you loved this episode, please share it with a friend. Your shares help grow this small but mighty community. Also, if you haven't done so already, be sure to follow the podcast. I'm adding a bunch of bonus minisodes to the feed and I don't want you to miss them. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/melissa-bond/

Do you struggle with driving anxiety? If you're nodding your head yes, this episode is for you, my friend! Inside this minisode, I'm sharing eight things that help reduce my anxiety when driving. Yup, even I experience anxiety when driving sometimes. If you loved these tips and you know someone who'd benefit from hearing them, please share this minisode with them. Your shares are the best form of thanks.

Dr. Robin Stern is the go-to gaslighting expert. She's a licensed psychoanalyst, speaker, author, and co-founder and associate director for the Yale Center for Emotional Intelligence. She's also an associate research scientist at the Child Study Center at Yale. In 2007, Dr. Robin Stern published the critically acclaimed, The Gaslight Effect: How to spot and survive the hidden manipulation others use to control your life. The second edition was released in 2018. Her work is frequently published in popular media outlets, such as Psychology Today, The Huffington Post, Time.com, The Washington Post, The Hill, and Harvard Business Review. We talk about... - What gaslighting is and what it is not - What the gaslight tango looks like - How the gaslight effect works - How you can decide which relationships can be saved and which you have to walk away from - Why gaslighters gaslight - How to know if you're being gaslighted - What you can do to get out of the gaslight tango - What it looks like to be medically gaslighted And sooooo much more! _______________________________________________ Episode goodies... Ready for a clean cup of coffee without a side of anxiety? Click here to save 10% off your order when you use code courage at checkout. Like the show? Please leave me a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-robin-stern/

Dr. Palmer is a Harvard Medical School Physician, researcher, author, assistant professor of psychiatry at Harvard Medical School, and consultant working at the interface of metabolism, metabolic disorders, and what we call mental disorders. In today's episode, we talk about... - Why Dr. Palmer believes mental health disorders are metabolic disorders of the brain - What one of the biggest flaws in our current mental health field is - What role mitochondria and metabolism play in mental health - How our current approaches to mental health treatment are failing people - Why Dr. Palmer is so excited about the brain energy theory - What causes metabolic and mitochondrial dysfunction - How mental health disorders share one common pathway - The two things you can do today to begin restoring mitochondrial health Like the show? Please leave the show a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-christopher-palmer/

Dr. Glenn Schiraldi is an author, graduate of West Point, Vietnam-era veteran, and founder of Resilience Training International. He has served on the stress management faculties at the pentagon, the International Critical Incident Stress Foundation, and the University of Maryland School of Public Health, where he received the Outstanding Teaching Award. In today's episode, we talk about... - What self-esteem looks like - Why we tend to focus on the parts of ourselves we don't like - How self-esteem develops - Whether or not perfection is actually attainable - Why harsh self-criticism keeps you from changing - How to respond differently to your imperfections - How people who have no regrets are less prone to traumatic wounding Episode goodies... Ready for a clean cup of coffee without a side of anxiety? Click here to save 10% off your order when you use code courage at checkout. Like the show? Please leave me a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-glenn-schiraldi/

Brooke Siem is a speaker, author, award-winning chef, and Food Network "Chopped" Champion. She was among the first generation of teens to be medicated with antidepressants. After spending half her life—and her entire adult life—on antidepressants, she wondered: Who might I be without them? Six years after taking her last antidepressant and now fully healed from what was once assumed to be lifelong depression, Brooke's mission is to share the story of what happened after she booked a one-way ticket to Malaysia and got off all the psychiatric drugs. We talk about... - What was happening in Brooke's life when she accessed antidepressants for the first time - How many terrible narratives there are about stopping psychiatric medications - What psychiatric drug withdrawal looked like for her - Why we need to start discussing the reality of psychiatric withdrawal - How Brooke navigated Chopped while in severe antidepressant withdrawal - How a one-way ticket to Malaysia helped her heal - What she's doing today to prioritize her mental health - What Brooke believes needs to happen for real healing to occur HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/brooke-siem/

Hey, friend! In today's minisode, I'm talking about why it's important to explore the root cause of your symptoms. If you find this minisode helpful, please share it with someone who'd benefit from listening. If there's a topic you'd like me to cover in a future minisode, don't hesitate to send me a DM on Insta. Biggest hugs, Tara

Dr. Cassie Holmes is here to help you feel empowered with your time and to also help you design your hours to be more in alignment with what matters to you. Dr. Cassie Holmes is one of the world's leading authorities on time and happiness. She is a social psychologist, author, researcher, and professor at UCLA's Anderson School of Management. Her work on the intersection of time and happiness has been widely published in lead academic journals and featured in such outlets as NPR, The Economist, The New York Times, The Wall Street Journal, The Atlantic, The Washington Post, and more. In today's episode, we talk about... - Why having more time isn't the answer - How you can make the time you have richer - How time tracking can help you gain insight into the activities that make you happy - Why it's important to carve out a no-phone zone - How to make the not-so-fun activities of life fun - Why is it important to recognize that our remaining time is limited - Why it's important to have a genuine sense of belonging - How you can use time crafting to prioritize your time - Why you should take a broader perspective of your time in years rather than hours Episode goodies... Ready for a clean cup of coffee without a side of anxiety? Click here to save 10% off your order when you use code courage at checkout. Like the show? Please leave me a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/ TODAY'S SHOW NOTES: https://courageouslyu.com/dr-cassie-holmes/

In today's minisode, I'm talking about... How overwhelm had me crying in a coffee shop What I did about it Why overwhelm is a normal response What you can do when you feel overwhelmed If you enjoyed this minisode, please rate and review The Courageously.u Podcast, and if you liked what you heard, be sure to press follow and share it with a friend.

Kristina Holtz is a wife, momma to two adorable kiddos, and nurse. Today Kristina Holtz is hanging out with us on The Courageously.u Podcast to discuss how she and her husband, Tyler, are navigating life with a 5-year-old who meets criteria for a DSM diagnosis of ADHD. Over the past couple of years, I've watched how she and her husband have approached their son's mental health, and I've just been blown away by what I've seen. In a world where medications are pushed as the answer, they didn't settle. We talk about... The behaviors she noticed Zeke struggling with The holistic treatments they tried What Kristina recommends you try if your kiddo struggles with ADHD Their family trip to the Amen Clinics How she prioritizes her mental health If you know someone who'd benefit from listening to this episode, please share it with them. Text them the episode or screenshot it and share it on social. Changing the mental health narrative requires many courageous humans, and I couldn't think of anyone better to have by my side on this mission than you. TODAY'S SHOW NOTES: https://courageouslyu.com/kristina-holtz/ HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/

Dr. Joshua Coleman is a psychologist in San Francisco and a Senior Fellow with the Council on Contemporary Families. He has written for The New York Times, The Atlantic, NBC THINK, The Behavioral Scientist, CNN, the San Francisco Chronicle, Huffington Post, Psychology Today, Variety, and more. He's also given talks to the faculties at Harvard, the Weill Cornell Department of Psychiatry, and other academic institutions. A frequent guest on the Today Show and NPR Dr. Coleman has also been featured on Sesame Street, 20/20, Good Morning America, PBS, and numerous news programs for FOX, ABC, CNN, and NBC television. Dr. Coleman is also the author of four books: The Rules of Estrangement, The Marriage Makeover, The Lazy Husband, and When Parents Hurt. We talk about... Why a parent and child might become estranged How common estrangement is Why it's now the parent's job to earn the love and respect of their child What the rules of estrangement look like Whether or not today's children are too hard on their parents The role boundaries play in estrangement What the reconciliation process looks like How parents can navigate shame that might arise with estrangement What not to do when trying to reconcile How estrangement can impact grandparent's relationships with their grandkids Why reconciliation therapy looks different than marriage therapy Episode goodies... Get a FREE bonus sample pack with your first order of LMNT when you click here. Like the show? Please leave me a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. TODAY'S SHOW NOTES: https://courageouslyu.com/dr-joshua-coleman/ HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/

Hey, you! This minisode is all about the power of movement and why I need you to move your body. I talk about the importance of moving your body for your mental health and not your pants size. I also touch on choosing forms of movement that support your hormonal health, which is very important for the ladies. If you found this episode helpful, please share it with your friends. Your shares are the best way to support me and The Courageously.u Podcast. Also, I mentioned an episode I did with Alisa Vitti in today's minisode, so I'm linking it here for you: https://courageouslyu.com/alisa-vitti/ Enjoy the episode, my friend!

Dr. Elaine Fox is a psychologist, author, and the Head of the School of Psychology at the University of Adelaide, Australia. Before her move to Australia, Dr. Fox founded and directed the Oxford Centre for Emotions & Affective Neuroscience (OCEAN) at the University of Oxford, a renowned research center exploring the nature of resilience and mental well-being. A cognitive psychologist by training, she is a leading mental health researcher combining genetics, psychology, and neuroscience in her work. Dr. Fox also runs Oxford Elite Performance, a consulting group bringing cutting-edge science and psychology to those at the top levels of sport, business, and the military. She's also the author of Rainy Brain, Sunny Brain and Switch Craft. We talk about... Why mental agility is important How multi-tasking drains us of energy Why you need to get comfortable with uncertainty How worrying about the unknown fuels anxiety Why it's important to challenge your beliefs and interpretations Why it's important to switch up your routines How switch craft can help you identify what might work best in different situations What you can do to improve your mental agility Episode goodies... Did you know that 97% of the coffees out there are full of pesticides, toxins, and mold? Gross right?! This is why I made the switch to Kion Coffee. Wanna try it for yourself and save some money? Save 10% off your Kion order when you click here and use code COURAGE at checkout. Like the show? Please leave me a review here. Even just one sentence helps! Post a screenshot of you listening on Instagram and tag me at courageously.u so I can send you a virtual hug. TODAY'S SHOW NOTES: https://courageouslyu.com/dr-elaine-fox/ HANGOUT WITH ME ON INSTAGRAM: https://www.instagram.com/courageously.u/