the tara bixby podcast

Don't let the word trauma discourage you from tuning in. Trauma looks different to everyone and comes in many different shades and colors. Today's guest, Dr. Nicole LePera, best known as the holistic psychologist, is joining us on The Courageously.u Podcast to deliver the tools you need to begin your self-healing journey. Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body, and soul, incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement, where people from around the world are joining together in community to take healing into their own hands. Her first book, How to Do the Work, is currently in pre-order with a release date of March 2021. IN TODAY'S EPISODE, YOU WILL LEARN: All about the A.C.E. scale and how people are suffering wounding in childhood that is continuing to impair their level of functioning outside the traditional ten-point scale (11:05) What reparenting is (13:23) What the process of reparenting looks like (15:46) Why we need consciousness to create change (18:51) Markers that might imply someone has a wounded child (22:20) If there is a correlation between borderline personality and a wounded child (25:40) The importance of attachment with your parents and how it can impact future relationships (27:10) Why people seek relationships to meet their needs (33:34) What needs to change before other people can know us (37:16) The importance of putting boundaries in place, how to put them in place, and what codependency looks like (39:49) What is ego, and how does it operate in our daily life (51:24) Ways to begin healing your ego (57:26) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@the.holistic.psychologist and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Click here to download your anxiety freebie today! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/nicole-lepera/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Jen Lancaster is the New York Times bestselling author of the novels Here I Go Again and The Gatekeepers; the nonfiction works Bitter Is the New Black, Such a Pretty Fat, and Bright Lights, Big Ass; and the memoirs Stories I'd Tell in Bars, Generation X, My Fair Lazy, Pretty in Plaid, and I Regret Nothing, which was named an Amazon Best Book of the Year. Her latest book, Welcome to the United States of Anxiety: Observations from a Reforming Neurotic, is an absolute must read. Jen is regularly a finalist in the Goodreads Choice Awards. She has sold well over a million books documenting her attempts to shape up, grow up, and have it all—sometimes with disastrous results. She's also been seen on the Today show, as well as CBS This Morning, Fox News, and NPR's All Things Considered, among others. On top of all this, she is real, and that's why I love her. IN TODAY'S EPISODE, YOU WILL LEARN: What inspired Jen to write Welcome to the United States of Anxiety (8:07) What anxiety looks like to Jen (9:58) What Jen gained from asking herself, "What would be the worst thing if I admitted I was afraid, this makes me anxious; I don't like this." (12:09) Why Jen based anxiety on Maslow's Hierarchy of Needs (13:36) Jens belief of what triggers people the most (15:13) Whether or not Jen likes the Kardashians (18:00) Why Jen feels food can leave you anxious (20:25) How comparison leads to anxiety (24:40) The negative impact of social media (32:27) The message we are getting from HGTV (34:02) How keeping up with the Joneses is increasing anxiety (37:02) The role policing plays in anxiety (41:23) How our political climate is impacting us (45:36) The phrase that will make your life easier (48:28) Jens view of hate crimes (54:15) The cons of posting pictures of your kiddos on social (58:56) What helps Jen manage her anxiety (1:02:25) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@jennsylvania and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Want to win a copy of Welcome to the United States of America? All you have to do to enter is rate and review The Courageously.u Podcast on Apple Podcasts. By doing this, you help more courageous souls find the show. After leaving your review, email your screenshot to [email protected], and you'll automatically be entered to win a copy of Welcome to the United States of Anxiety. The lucky winner will be announced on November 4th. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/jen-lancaster/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

On my continued quest to help break the commonly held belief surrounding mental illness, I bring you today's guest, Dr. Kabran Chapek. Dr. Kabran Chapek has been a staff physician at Amen Clinics since 2013. As a graduate of Bastyr University in the Seattle area, he is an expert in the use of functional and integrative treatments. Dr. Chapek is the founding president of the Psychiatric Association of Naturopathic Physicians, an affiliate group of the American Association of Naturopathic Physicians. He is also the author of Concussion Rescue, an amazing book that describes the programs and protocols he uses at the Amen Clinics to put patients on a pathway to recovery. For anyone struggling with the effects of concussion, Concussion Rescue guides you through strategies from the cutting edge of brain science. Why does this episode matter? Most people believe that mental illness is solely the result of a chemical imbalance, and that's just not true. Dr. Chapek educates us on the role that brain injury plays in psychiatric illness. Having had multiple head injuries myself, I found concussion rescue to be very insightful. If you have ever had a brain injury, know someone who has, or want to be proactive in regards to your mental health, this episode is for you. IN TODAY'S EPISODE, YOU WILL LEARN: Why brain imaging is helpful (6:20) That brain injuries can cause mental health problems (9:50) Things to do immediately if you injury your brain (13:34) What you need to place in your car (15:14) What to do if there are signs of a concussion (16:23) Symptoms of a concussion (16:42) How brain injury leads to mental health problems (18:24) The BRIGHT MINDS risk factors (22:59) How brain injury can lead to sleep problems and tips to improve sleep (29:39) What to do if you don't have access to SPECT imaging (33:51) How diet influences brain health (36:12) Dr. Chapek's final tip to help improve mental health (39:20) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@drkabran_chapek and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Save 10% on your Four Sigmatic purchase with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/kabran-chapek/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today's episode is a courageous story of a female endurance athlete who went from the top of her game to an emotional breakdown that had her living with thoughts of suicide. Sonja Wieck is a top Ironman triathlete with nothing but passion, drive, and determination. She can be seen leading her group of three men on Team Iron Cowboy on Mark Burnett's new competition show "World's Toughest Race Eco-Challenge Fiji" hosted by Bear Grylls, which can be seen on Amazon Prime. At the ripe age of 40, she is a 6x Kona Ironman World Championship Qualifier and Competitor, has participated in 18 Ironman competitions, came in 2nd place at Kona Ironman World Female 35-39 age group, was named the Ironman All World Female 35-39 Champion, Tokyo's Joe's Athlete of the Month, participated in multiple Ultramarathons finishing up to 100 miles, ran the Grand Canyon Rim to Rim in 12 hours, and that's just the half of it. Sonja Wieck states her mission is simple. She wants to encourage men and women of all ages that you can push yourself to do the impossible, but if you strive for success and achievement for your own ego, you will be left unfulfilled. It is when you pursue your dreams for your own personal growth, you learn the most about yourself and are able to show up best for others around you. Sonja wants people to know life is about more than ourselves but giving back and helping others, and this is what is missing from competitive sports. IN TODAY'S EPISODE, YOU WILL LEARN: What it's like to compete in the worlds toughest race (6:05) What led to Sonja's breakdown (10:05) Sonjas feelings surrounding normalizing mental health struggles in sports (16:40) What Sonja's breakdown looked like (18:27) Sonja's breakdown red flags that were ignored (22:59) What helped Sonja cope with her symptoms (25:42) The concept that was one of the hardest things for Sonja to break down in therapy (30:15) What Sonja was feeling when she was having suicidal ideations (35:02) The advice she would give to herself if she could go back in time (41:00) The details behind Sonjas continued struggle with anxiety and how she manages it (42:28) How Sonja went from breakdown to the worlds toughest race (46:38) The practice Sonja engages in prior to making commitments (52:18) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@gosonja and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Get 10% off your first Primally Pure order with code: COURAGE10 Ready to have freedom from your anxiety? Download my 4-week action plan today. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/sonja-wieck/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you struggling to get pregnant? Do you want a baby in the future? Have you been told you're infertile? Want to learn how to improve your fertility? If yes, this episode is for you. Dr. Cleopatra is a scientist and university professor specializing in the intersection of reproductive health, human flourishing, and how health is transmitted from one generation to the next. She provides fertility and pregnancy consulting to women and families nationally and internationally through her signature In Bloom Programs, Inner Circle, and personalized, comprehensive one-on-one consulting. Dr. Cleopatra combines a lifetime of scientific knowledge with Eastern traditions and experiential wisdom to guide women through the many unknowns and mountains of conflicting, confusing information that they face as individuals, mothers, and professionals. And she does this in the most green, natural, compassionate, objective, real, heart-centered way possible. This rare combination of qualities is her signature and the gift that she offers with love, joy, gratitude, and dreams of blissful mommies, babies, and families, everywhere. YOU WILL LEARN: Why you don't want to "just have sex and make your baby" (8:36) Why you can not outsource your fertility pyramid (11:41) What fertility is (12:05) What a "primemester" is (13:56) Whether or not you can reverse reproductive aging (16:35) What a "super baby" is (19:54) The rate of miscarriage and common reasons for why they occur (21:23) The role lifestyle and mental health plays in fertility (25:52) Why the brain will always prioritize safety over reproduction (30:00) The five levels of the fertility pyramid (34:42) Why you should avoid caffeine if you are trying to get pregnant (38:41) The role foods play in fertility (43:29) How birth control impacts fertility (48:03) What involuntary childlessness is (55:44) The first step to take to improve fertility (1:02:06) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@doctor_cleopatra and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Get 10% off your first Primally Pure order with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/alex-korb/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today's guest is Robert Whitaker. Robert is an American journalist and author who has won numerous awards as a journalist covering medicine and science, including the George Polk Award for Medical Writing and a National Association for Science Writers' Award for best magazine article. In 1998, he co-wrote a series on psychiatric research for the Boston Globe that was a finalist for the Pulitzer Prize for Public Service. His first book, Mad in America, was named by Discover magazine as one of the best science books of 2002. Anatomy of an Epidemic won the 2010 Investigative Reporters and Editors book award for best investigative journalism. He is also the publisher of madinamerica.com. Today's episode focuses on a topic very near and dear to my heart. I hope the information and awareness you gain adds value to your life the same way it did mine. If you're ready, lets head into today's courageous conversation with the one and only, Robert Whitaker. P.S. Take a screenshot of you tuning in, share it, and tag @courageously.u __________ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/robert-whitaker/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Given the season of life we are in, I felt it was only fitting to do an episode on depression. I don't know about you, but I'm no stranger to struggling with depressed mood. Today's guest is Dr. Alex Korb. Dr. Korb is a neuroscientist, writer, and coach. He has studied the brain for over 20 years and is the bestselling author of The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. He earned his undergraduate degree in neuroscience at Brown University and then later completed a Ph.D. in neuroscience at UCLA. He has published over a dozen peer-reviewed journal articles on depression, neuromodulation, and other topics. He is currently an adjunct assistant professor at UCLA in the department of psychiatry and biobehavioral sciences, as well as vice-president of research and development for BrainSonix. In today's episode, we talk about: What depression looks like in the brain (5:40) The roles the cortex and limbic system play in depression (8:31) How the "spiral" begins (11:25) The role genetics play in depression (18:09) What the upward spiral is (23:44) What contributes to seasonal depression and how you can manage your symptoms (28:52) Why feeling terrible is a natural part of life (38:03) The correlation between suicide and depression (41:09) The importance of moving your body (48:32) Why there is power in putting emotions into words (50:53) Why you should start small if depressed (57:16) The role habits play in the upward spiral (1:00:54) Dr. Alex Korb's thoughts on postpartum depression (1:07:03) I hope this episode adds tremendous value to your life! Hit play, and join us inside today's episode! Take a screenshot of you tuning in, share it, and tag @courageously.u __________ ALL THE GOODIES FROM THIS EPISODE: Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/alex-korb/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Today's guest is the insanely courageous Jane Hart. Jane is a mother of two courageous boys, a forever student, and a passionate advocate. She also lives with Dissociative identity disorder, formally known as multiple personality disorder. Before starring in A&E's hit documentary series, Many Sides of Jane, Jane wrote articles and spoke out about childhood abuse and the normalization of mental health. She loves to spend her time hiking with her boys, reading, writing, and figuring out more ways to advocate for those who don't have a voice. Did I mention she's also from Boise, Idaho?!? My passion for mental health advocacy is real, so I had to shine a light on DID. According to the DSM 5, the defining feature of DID is the presence of two or more distinct personality states or an experience of possession. DID is associated with overwhelming experiences, traumatic events, and/or abuse in childhood. Why does this episode matter? Over 70% of outpatients with DID have attempted suicide, and other self-injurious behavior is frequent. In today's episode, we talk about: What Disassociate Identity Disorder (DID) is according to Jane (5:58) When Jane began to notice her parts (6:48) The pros and cons of DID (7:52) What parts are and the many parts of Jane (8:37) The movie that inspired Jane to share her story on A&E (14:58) How backlash has impacted Jane's life (16:37) What it's like to be a mom with DID (20:52) What it looks like to switch between identities (23:42) Jane's day to day life living with DID (26:31) What treatment looks like for individuals living with DID (28:08) Jane's advice to individuals living in silence with DID (34:53) Parenting tips if you live with DID and have kiddos (39:05) How Jane landed a documentary series on A&E (40:40) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@real.janehart and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: The doors are currently open to Anxiety Management 101, but they close on September 20th. If you're tired of feeling anxious, and are ready to find freedom from your anxiety, click here to join me inside Anxiety Management 101. I hope to see you there! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/jane-hart/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Dr. Uma Naidoo is a Harvard trained, board-certified psychiatrist, nutritionist, and professional chef who married both psychiatry and nutrition to create a beautiful treatment modality designed to help you improve your overall mental health. She founded the first hospital-based nutritional psychiatry service in the United States, where she serves as the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital. In her new book, "This Is Your Brain On Food," Dr. Naidoo explores the fascinating science behind the food-mood link and offers actionable nutrition recommendations and recipes to optimize your mental health. Having this conversation excited me because it gives me hope for the future of mental health treatment. In today's episode, we talk about: The influence food has on our brain (7:46) How physical problems can manifest as mental illness (10:32) How psychiatric treatments are integrated with nutritional interventions (13:03) When Dr. Uma Naidoo recommends pharmaceutical treatment and when she recommends nutritional treatment (16:20) If Dr. Naidoo has seen any improvements in symptoms with individuals diagnosed with schizophrenia and bipolar disorder when utilizing nutrition as a form of treatment (21:41) What foods to avoid if you're anxious (25:59) Foods to add to your diet to help improve anxiety (29:09) Why you should speak to your medical provider prior to taking passionflower or chamomile if you are on a blood thinner (31:47) Whether or not organic foods play a role in using foods as medicine (33:15) How long, on average, it takes to see an improvement in symptoms when dietary changes are made (34:12) How to navigate healthy eating if you're an emotional eater (37:15) If dieting impacts your mental health (41:48) What role alcohol plays in mental health (43:23) The role omega 3s play in anxiety (45:52) Dr. Uma Naidoo's thoughts on the role food plays in ADHD and autism (46:58) Whether or not blood sugar plays a role in panic attacks (50:00) Simple tips to improve mental health symptoms (51:19) I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@drumanaidoo and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/uma-naidoo/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Dr. Jennifer Freed is the bestselling author of Use Your Planets Wisely and a renowned psychological astrologer and social and emotional education trainer. She has spent over thirty years consulting clients and businesses worldwide on psychological, spiritual, and educational topics. She has served as the clinical director of Pacifica Graduate Institute and is a national consultant for EMDR. As a regular contributor to goop, Dr. Freed has written over 23 articles on wellness and Astrology and has penned ten books relating to personal growth. She has also been interviewed for her expertise by the New York Times, The Wall Street Journal, USA Today, and Vogue. And that's not all. In 1999, Jennifer and her partner Rendy Freedman created the non-profit AHA!, which is dedicated to teens, families, and educators feeling safe, seen, and celebrated. AHA! has served over 35,000 children and families in Santa Barbara, and Jennifer has trained educators throughout the country in the five pillars of social and emotional learning. Dr. Freed is the real deal, and she blew my mind in today's episode. If you're ready, let's dive into today's conversation with the one and only, dr. Jennifer Freed. In today's episode, we talk about: What psychological astrology is (5:37) The archetypes of astrology (6:43) What a birth chart is (8:30) How the planets give us insight into our potential and purpose (8:48) What a session looks like with Dr. Jennifer Freed (15:45) The five competencies of social and emotional intelligence (16:22) Dr. Jennifer Freed's thoughts on horoscopes (18:12) How to improve your relationship by using your birth chart (19:27) What it looks like to awaken (20:24) What it looks like when we don't lean into our native gifts (22:25) What new moons mean (25:00) The three levels of planets energies that can be expressed (30:50) All about AHA! and the importance of emotional and social learning (32:30) Tips to help regulate emotions (35:31) How to work with Dr. Jennifer Freed (40:39) __________ ALL THE GOODIES FROM THIS EPISODE: Get 10% off your first Primally Pure order with code: COURAGE10 __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/medicating-normal/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Inside Episode 19 of The Courageously.u Podcast, Angela Peacock shares her courageous story of how the overprescribing of mental health medication almost killed her. Angela Peacock is a former U.S. Army Sergeant whose normal response to deployment led to fifteen years of being overprescribed medications, multiple hospitalizations, and a whirlwind of disability. Over that time, Angela was prescribed forty plus mental health medications, and at the height of the prescribing, eighteen medications at once. Four and a half years off all medications, Angela is now sharing her courageous experience in the mental health care system. As she continues to heal from the neurological damage and psychological trauma caused by being a "compliant patient," she facilitates discussion of the issues presented in Medicating Normal for communities worldwide. Later on in the episode, co-producer Wendy Ractliffe joins us in our discussion of the documentary Medicating Normal. In today's episode, we talk about: What led Angela to seek help from psychiatry (3:51) How Angela's normal emotional response to readjusting to Germany led her to being overprescribed mental health medications (6:08) What withdrawal from over thirty-six mental health medications looked like for Angela (9:07) How Angela went from a very successful army leader to a hermit (13:05) What the current system of care for veterans looks like (14:00) How Angela became involved in the documentary Medicating Normal (14:50) All about Medicating Normal (20:16) What inspired the making of Medicating Normal (23:23) How people responded to Medicating Normal (26:23) The advice Angela and Wendy have for someone considering mental health medication (31:22) __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4-week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/medicating-normal/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Dr. Belisa Vranich is a clinical psychologist, a leading expert in mental health and fitness, and a breath work guru. She is also the founder of the breathing class, and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. In today's episode, we talk about: The psychology of breathing (9:34) The difference between chest breathing and belly breathing, and why it's important to breathe from your belly (12:15) The three patterns of anxious breathing (14:50) How breath can worsen your anxiety symptoms (16:11) The role breath plays in physical wellness (18:22) Why you should take your breathing IQ (22:39) How to strengthen your breathing muscles (24:56) The role breath plays in IBS (29:03) Why you have to advocate for your own health (32:30) The role breath plays in labor (34:43) How to teach kiddos to breathe (37:29) Why breathing helps you fall asleep and the importance of sleep hygiene (40:05) How we are doing kegels wrong (44:37) Today Dr. Belisa is bringing all her breath work knowledge to the show, so I won't keep her all to myself any longer. Let's dive into today's episode with Dr. Belisa Vranich. You can find Dr. Belisa on Instagram at @drbelisa, and we'd both love to hear your reactions to this episode, so please screenshot and write any thoughts or questions that come up as you're listening and tag us both (I'm @courageously.u). __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/dr-belisa-vranich/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Do you remember lying awake all night as a kid, overcome with anticipation and excitement, waiting for Christmas morning to arrive? That was exactly how I felt waiting to chat with today's guest, Dr. Ellen Vora. Dr. Ellen Vora is a board-certified psychiatrist, acupuncturist, and yoga teacher. She takes a functional medicine approach to mental health and addresses the root problem rather than reflexively prescribing medication to suppress the symptoms. She also considers the whole person, focusing on everything from physical health, sleep, nutrition, digestion, thought patterns, relationships and community to our connection with nature and creativity, and the ways we find meaning in life. In today's episode, we talk about: Postpartum anxiety and depression Caffeine and alcohols impact on mental health What it looks like to withdrawal off mental health medications Holistic approaches to mental health treatment How inflammation impacts mental health The importance of sleep for your overall well-being Why panic attacks occur in your sleep and so much more! I can't wait to hear your feedback on this episode! Screenshot and tag me—I'm @courageously.u— and my guest—@ellenvoramd and share your thoughts, feelings, and reactions. __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2700 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

I'm so excited to have on Mark Wolynn, the founder and director of the Family Constellation Institute in San Francisco. Mark is a leading expert in the field of inherited family trauma and the author of the book It Didn't Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle. His articles also appear in Psychology Today, Mind Body Green, MariaShriver.com, Elephant Journal, and Psych Central, and his poetry has been published in the New Yorker. In today's episode, we talk about: How trauma is passed on from generation to generation How phobias can be inherited from parents The importance of attachment with mothers The science behind inherited family trauma How to heal and break the cycle of family trauma Unconscious loyalty to the suffering of parents What you should do if you don't know your family history How symptoms of mental illness might not be your symptoms What makes trauma repeat How we can heal from parents hurtfulness What is trauma language The role divorce plays in attachment The role dads play in attachment What courage looks like to Mark You can find Mark on Instagram at @markwolynn, and we'd both love to hear your reactions to this episode, so please screenshot and write any thoughts or questions that come up as you're listening and tag us both (I'm @courageously.u). Enjoy! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2640 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you an exhausted mama? Do you feel guilty for taking time for yourself? Do you feel alone and lost in the chaos of motherhood? If you are nodding your head yes, Episode 15 is for you. Claire Nicogossian Psy.D. is a licensed clinical psychologist with over two decades of experience. In the last ten years, Claire has specialized her practice in maternal-mental health and well-being. She also founded MomsWellBeing.com, an online resource that's helped thousands of parents increase self-care. In today's episode, Dr. Claire discusses her latest book, Mama, You Are Enough. The fun doesn't stop there, though. We also discuss shadow emotions, the pressures of being a mama, the importance of self-care, the dangers of the mommy wine culture, and so much more. If you're ready to find calm in the chaos of motherhood, be sure to hit that play button. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you being tricked by your worries? Do you ever feel hopeless or crazy for feeling anxious? Do you want to learn how to respond to panic attacks? If yes, Episode 14 is for you. Doctor David Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. With over thirty-five years of experience, Dr. Carbonell offers exposure based treatment of fears and phobias in Chicago; is the author of four anxiety self-help books; and teaches workshops for therapists who want to learn more about the treatment of anxiety disorders. If you're ready to take back control of your anxiety, hit that play button and join inside Episode 14: The Worry Trick With Dr. David Carbonell. __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4-week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Head to today's show notes to get started today. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2547 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Alisa Vitti is a functional nutritionist, women's hormone expert, and pioneer in female biohacking. A graduate of Johns Hopkins University and the Institute for Integrative Nutrition, Alisa has been featured on The Dr. Oz Show, Lifetime, and has been a regular contributor for Cosmopolitan, Harper's Bazaar, and Women's Health. She is also the best selling author of WomanCode and her latest book In The Flo. She is the founder of the modern hormone healthcare company Flo living and the creator of the the number one paid period app on itunes, my flo. Lisa Vitti is a Godsend to women with all her hormonal wisdom on how we can take back control of our hormonal health and learn to live within our flo. If you're tired of living with hormonal disturbances, and are ready to heal holistically, join us inside Episode 13. We will be waiting for you! __________⁣⁣ INTERESTED IN GIVING FOUR SIGMATIC A TRY FOR YOURSELF? Save 10% off your order when you use code COURAGE10 at checkout __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/alisa-vitti/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

If you're in need of a swift kick in the booty to help you jump-start your life, episode 12 is your episode. Meredith Atwood, a former attorney, turned podcaster, motivational speaker, and 4x IRONMAN triathlete, joins us today to deliver a hefty dose of motivation. She discusses: How a tearful spin class lit a spark inside her to begin her fitness quest What it looked like to navigate addiction The time her husband told her to get her shit together What showing up for yourself looks like How you can identify the nonsense in your life And so much more! If you're ready for a motivational sermon, hit that play button and join us inside Episode 12 The Year of No Nonsense With Meredith Atwood. P.S. Everything discussed in this episode can be found in the show notes below. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/meredith-atwood/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Rated one of the hottest trainers in America by Shape Magazine, Heidi Kristoffer is on a mission to make yoga, inversions, health, strength, and whole, happy living accessible to everyone. Inside episode eleven, Yoga 101 With Heidi Kristoffer, Heidi gives you an introductory lesson in all things yoga. She discusses the different styles of yoga, how yoga can improve anxiety, why yoga is a fantastic means of practicing mindfulness, and so much more. She's also giving you FREE access, for one month, to her Fantastic CrossFlow Yoga app. You can find the link in the show notes below. If you're ready to dive into Yoga 101 With Heidi Kristoffer, hit that play button and enjoy! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2387 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Is the game of "what-if" leaving you anxious? Are you scratching your head thinking, what in the world is she talking about? Inside episode ten of The Courageously.u Podcast, we are chatting about the terrible, soul-sucking game of "What-if" statements. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/what-if/ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Did you know that your gut health can impact your brain health? Did you know that inflammation in your body could mimic mental illness? Did you know that your brain had a glymphatic system? Did you know blood sugar instability could lead to anxiety and depression? Are you curious about what functional medicine is? Inside episode nine of The Courageously.u Podcast, Dr. Mary Pardee is delivering you all sorts of gut/brain health wisdom. You can consider this your unofficial college introduction class to all things functional medicine. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor specializing in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides medical and health services to clients across the world from the comfort of their homes. If you're ready to take back control of your physical and mental health, hit that play button and be prepared to take lots of notes. Happy listening! __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. Four Sigmatic: Save 10% on your purchase when you use the code: COURAGE10 at checkout. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2262 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Life isn't always how it appears, especially inside a home nestled on Hidden Valley Road. Margaret Galvin Johnson grew up in an American family with twelve children. Six of them being diagnosed with Schizophrenia. Behind the illusion of perfection, good looks, and athleticism hid a secret. A secret that would later become medical's greatest hope for understanding Schizophrenia. Hidden Valley Road is a true story of rejection, pain, trauma, abandonment, neglect, and physical and sexual abuse. However, hidden within the chaos of mental illness lies another story—a story of a girl who grew to be a courageous woman. In today's episode, the spotlight is shined on how Margaret Galvin Johnson navigated her way through years of trauma to a place of self-compassion. Margaret Galvin Johnson is a multi-passionate artist who has spent the last twenty years writing her family story (now known as Hidden Valley Road). A story of shame, denial, secrecy, abuse, mental illness, and resilience. Margaret's family story, which was later handed off to author Robert Kolker, has since become a New York Times bestseller and Oprah's 84th book club pick. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2253 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Are you tired of feeling anxious? Do you find yourself lost in future-focused worries? Are you guilty of playing the "what-if" game? If yes, you won't want to miss out on these mindfulness goodies. In today's episode, I am sharing three of my fave mindfulness techniques to help you reduce your anxiety by grounding yourself in the here-and-now. If you're new to mindfulness, no worries! Hit that play button, and let's get to it. P.S. There is an anxiety FREEBIE in the show notes! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2239 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

How do we combat perfectionism, especially in our social media-obsessed society where everyone feels pressured to make sure only their "highlight" reels are posted? What do you do when your life looks perfect, but you are silently falling apart? As a child were painful emotions not only disallowed but ridiculed or ignored? Do you live with perfectly hidden depression? In today's episode, Dr. Margaret Rutherford describes a syndrome whose primary trait is perfectionism, fueled by shame and self-criticism. She helps us understand how someone can present as the perfect friend or co-worker, highly successful, engaged—and seemingly happy—while struggling with wounds that have never been acknowledged or seen for what they are. If you're ready to learn all about perfectly hidden depression, click that play button, and tune in to Episode 6 to hear all about it. P.S. If you, or someone you know, is having suicidal thoughts, please access help. You matter, your life matters, and help is available. Call the National Suicide Prevention Hotline at 1-800-273-8255. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2163 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

On December 29, 2010, what started as a typical evening commute quickly ended with Carey Portell's life being turned upside down. Carey is a survivor of a drunk driver that has left her partially disabled. After a four year recovery, and thirteen surgeries, Carey splits her time between cattle farming and speaking on how to break limitations. In today's episode, Carey shares her pain and also her triumph from the lens of what it looks like when you are the victim of drinking and driving, but most importantly, she explains how she refused to play the victim in her circumstances. If you're ready to hear Carey's courageous story, hit that play button and join us inside Episode 5: When a Drunk Driver Hits With Carey Portell. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2133 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Friends tell each other secrets, right?!? Well, friend, I am dropping some juicy secrets in today's episode. I'm whispering in your ear why I'm down to one pair of pants and how the realization I had gone up four pants sizes drove me to want a Mrs. Fields sugar cookie. On top of all that, I'm letting you into what feels like my lifelong battle with weight. Oh, and let's not forget, I may or may not have cried. You'll just have to hit that play button to find out. I'm also sharing 12 tricks and tips to help both of us break free from the diet cycle, learn to love our bodies, and how to help the younger generation avoid the toxic cycle of body shaming. P.s. There's also a freebie in the show notes that has your name written all over it! __________ ALL THE GOODIES FROM THIS EPISODE: Anxiety Freebie: Get your free 4 week action plan with tips and tricks to help you not only reduce anxiety, but also coexist peacefully with it. Click here to download. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2118 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Dr. Catherine Pittman, Ph.D., HSPP, is a licensed Clinical Psychologist, and psychology professor at Saint Mary's College in Notre Dame, IN. A practicing Clinical Psychologist treating anxiety for over 30 years, she's also experienced in neuropsychological rehabilitation for individuals who have experienced brain injuries or strokes. On top of all of that, she is my anxiety mentor, and I am soooo excited to share her with you today! In this episode, Dr. Pittman is dropping some serious nuggets of wisdom on how to not let anxiety stop you from living your life. In this episode, I decided to switch things up and gave my courageous community over on Instagram an opportunity to ask Catherine some of their biggest burning questions. Well, friend, today is the day she delivers, so if you're ready to dive in, hit that play button and let's do this! __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=2073 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

As someone who is currently struggling with hormonal acne on a whole new level, I was beyond excited to sit down with Courtney O'Conner. Courtney Joy O'Connor is Primally Pure's in-house Holistic Esthetician and has been involved in the beauty industry for over a decade. After working with an international beauty brand for several years, she took a step back from the spa industry to focus on the healing power of non-toxic skincare products and joined the Primally Pure team in 2016. In today's episode, she is dropping so many nuggets of wisdom on why our overall wellness must shift to non-toxic natural skincare. She also discusses having a holistic perspective to skincare and what it looks like to treat the whole person without toxins. If you're ready to knock your socks off, hit that play button and join us inside today's game-changing episode. __________⁣⁣ COURAGEOUSLY.U SHOWNOTES: https://courageouslyu.com/?p=1966 COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/

Welcome new best friend to the very first ever episode of The Courageously.u Podcast. If we are new besties, you might be a little curious as to who I am and why I am the best friend you never knew you needed. If that's the case, you are in luck, buddy.⁣⁣ In today's episode, I am diving deep into all things that make me, me, and why I chased the overwhelming fire in my soul to show up for you. We talk about my struggles, my why, my passions, and why I am making it my mission to help you live your best life.⁣⁣ I share with you how courageously.u was born out of my own need for connection and how my insecurities almost held me back.⁣⁣ ⁣⁣ You'll walk away with a better understanding of what courageously.u is and all the goodies it delivers.⁣⁣ ⁣⁣ I do have to tell you, though, that yes, I am a therapist, but I am not your therapist. I am sharing with you years and thousands of dollars worth of self-work as an everyday girl who just happens to know how to help people.⁣⁣ ⁣⁣ So, if you're feeling courageous, go ahead and hit that play button. Stay courageous, my new BFF!⁣⁣ __________⁣⁣ ⁣⁣ COURAGEOUSLY.U SHOWNOTES: ⁣https://courageouslyu.com/?p=1973⁣ COURAGEOUSLY.U FACEBOOK COMMUNITY: https://www.facebook.com/groups/1416219115169393 ⁣ COURAGEOUSLY.U INSTAGRAM: https://www.instagram.com/courageously.u/