The DECODE Project Podcast: Recent Episodes
Dr. Cara Ooi, MD
Sleep physician, psychiatrist, and DECODE Insomnia creator Dr. Cara Ooi shares insights, strategies, and tools needed for change when change is difficult. While Season 1 was for parents of teens, season 2 is for professionals helping others do the hard stuff that matters.
For sleep resources, visit decodeinsomnia.com or @decodeinsomnia on Instagram.
In this episode, I speak with communications expert Katie Heelis about
- How learning and building communication skills can help combat burnout, increase impact, and drive meaningful change
- The top three media and communication skills that all health care providers should have
- The free Women in Media Fellowship for female health care providers in Canada, a joint venture between EnterpriseHealth and Women Who Lead
MENTIONED IN THE EPISODE
- The Women in Media Fellowship: Website//LinkedIn
- Enterprise Canada: https://enterprisecanada.com/health/
- Women Who Lead: https://women-who-lead.com/
ABOUT KATIE
Katie is a Vice President at EnterpriseHealth a national strategic health care consulting firm. Her work focuses on supporting health care leader and health organizations to develop strategic communications, policy and advocacy plans. Katie has a background in public policy and passion for public health. She is the co-founder of the Women in Media Fellowship program and the Board Chair of Margaret's Community Supports and Housing Services in Toronto. LinkedIn
ABOUT THE DECODE PROJECT PODCAST
Sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner Website//Instagram//YouTube
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with obesity medicine physician and entrepreneur Dr. Sasha High about
- The limitations of our public healthcare system in treating chronic disease and bringing about behavioural change
- How her innovations have resulted in wildly improved patient outcomes as well as a life that is aligned with her core values of excellence and integrity
- Her journey as an entrepreneur and how it has taught her the fundamentals change and how to do hard things
AS MENTIONED IN THE EPISODE
- Programs: Best Weight for Women, Best Weight for Men, Binge Eating Recovery, The PCOS Solution https://www.sashahighmd.com
- High on Life Podcast https://podcasts.apple.com/ca/podcast/high-on-life/id1581084278
- High on Life Podcast Episode #64, Integrity to Self https://podcasts.apple.com/ca/podcast/64-integrity-to-self/id1581084278?i=1000610395389
- High on Life Podcast Episode #62, How Jen Lost 145 lbs https://podcasts.apple.com/ca/podcast/62-how-jen-lost-145-lbs/id1581084278?i=1000607089862
- Free Stop Late Night Snacking course https://www.sashahighmd.com/stop-nighttime-snacking-old
ABOUT SASHA
Dr. Sasha High is an Internist and Obesity Medicine Physician, who completed medical school and residency at the University of Toronto. She has additional training in nutrition, CBT, ACT and mindset coaching. Dr. High is the Founder of Best Weight and the High Metabolic Clinic, a Canada-wide multidisciplinary telemedicine weight management program for women. She is an international speaker, social media educator, and host of the High on Life podcast. Website//Instagram//TikTok//YouTube//Podcast
ABOUT THE DECODE PROJECT PODCAST
Sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner Website//Instagram//YouTube
Please rate, subscribe, and share with your friends & colleagues.
Struggling with insomnia, sleep timing, or not enough sleep? Start here: www.decodeinsomnia.com/start
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with entrepreneurship teacher and author Melissa Kaufman about
- How we can all learn the entrepreneurial mindset and skills to have more agency and find more fulfillment in our work
- How to go from idea to execution
- What to expect from the process of bringing new ideas to life as well as common traps to avoid
MENTIONED IN THE EPISODE
- Flockrise, Melissa's new online community focused on the entrepreneurial mindset: www.flockrise.com
- Founded, Melissa's book: https://www.foundedbook.com/home
- Jia Jiang's TED talk "What I learned from 100 days of rejection": https://www.youtube.com/watch?v=-vZXgApsPCQ
ABOUT MELISSA
Melissa Kaufman is an internationally recognized entrepreneurship expert, award-winning author, and has mentored thousands of students and entrepreneurs. Melissa was formerly the founding executive director of The Garage at Northwestern University, a pioneer in student entrepreneurship education and an internationally recognized entrepreneurship program. She is a former Googler, startup veteran, and entrepreneur with a decade of experience at consumer technology companies in Silicon Valley. She is also the author of the award-winning book Founded: The No B.S. Guide for Student Entrepreneurs. Melissa received her B.A. in computer science from Dartmouth https://www.linkedin.com/in/crounse/
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode of the DECODE Project Podcast, I speak to podcast host Joe Ciccarone about key learnings from his work in sales, knowing when to quit, and the importance of learning to dance with fear.
ABOUT
Joe Ciccarone is a husband, dad of three kids, Black Belt in Brazilian Jiu Jitsu, recovering blogger (Salesvibe.net & www.JoeCiccarone.com), and host of the Built Not Born Podcast. LinkedIn//YouTube
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
Please rate, subscribe, and share with your friends & colleagues.
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with Charting Coach and family physician Dr. Sarah Smith about how to create a sustainable work day so that there is time the rest of life.
ABOUT
Dr. Sarah Smith is a rural Family Physician (including ER and inpatients) as well as the Charting Coach. Sarah is the Founder of the Charting Champions and Smarter Charting programs and has a passion for helping Physicians and Clinicians to create a sustainable clinical day and get home with their charting and paperwork done. Website//Facebook//Instagram//LinkedIn
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
Please rate, subscribe, and share with your friends & colleagues.
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with clinical psychologist Dr. Darin Cairns about the power of the stories we tell ourselves. This is a bonus episode in which I share our full, largely unedited 2.5-hour conversation.
We discuss
- Why stories exist
- Why storytelling is essential but can also keep us stuck
- How Darin uses these concepts in his therapeutic work
- How Darin helps his clients translate these concepts into the real world to bring about meaningful change
In this bonus episode, you'll also hear about
- Darin's fascinating work in autism spectrum disorders
- Darin's role in helping teachers find agency in the classroom.
- What Darin would put in a TikTok video to make his work more accessible to the youth
- More about Darin’s origin story
Want a shorter version of this episode?
This week, I also will share a 1 hour episode (The Power of Story to Get Unstuck #46) with a compilation of the key clips from this conversation.
In last week's episode (Sleep, Resilience and Agency #45), I shared a 15 minute clip from this conversation in which we discussed the critical role of sleep in bringing about meaningful change and moving towards the lives we want, how fatigue influences the narratives we construct about ourselves, and how our beliefs about the value of sleep can undermine our ability to care for ourselves.
ABOUT DARIN
Dr. Darin Cairns has over 17 years experience in treating children, adults and families for a range of psychological disorders. Clinically, Darin has expertise in child, adolescent, family therapy and developmental disorders such as autism spectrum disorders. He also has extensive experience in adult mood disorders and works as a single expert witness. He was initially trained in Applied Behaviour Analysis (ABA), Clinical Behaviour Analysis and Functional Analytic Psychotherapy. After many years working with developmental specialists and clinicians, his frustration at not being able to bridge the gap from ABA to complex behavioural and emotional domains led him to Relational Frame Theory (RFT). He has since applied Relational Frame Theory (RFT) to hundreds of developmental programs for children with Autism Spectrum Disorders and let this inform his work with therapies developed from RFT such as Acceptance and Commitment Therapy (ACT) and other third wave Cognitive Behavioural Approaches.
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
Please rate, subscribe, and share with your friends & colleagues.
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with clinical psychologist Dr. Darin Cairns to explore the power of the stories we tell ourselves.
This is a compilation of the key clips of my longer conversation with Darin.
In last week's episode (#45), I shared a clip from this conversation in which we discussed the critical role of sleep in bringing about meaningful change and moving towards the lives we want, how fatigue influences the narratives we construct about ourselves, and how our beliefs about the value of sleep can undermine our ability to care for ourselves.
This week, I also will share a bonus episode (#47) with our full, largely unedited 2.5-hour conversation.
ABOUT DARIN
Dr. Darin Cairns has over 17 years experience in treating children, adults and families for a range of psychological disorders. Clinically, Darin has expertise in child, adolescent, family therapy and developmental disorders such as autism spectrum disorders. He also has extensive experience in adult mood disorders and works as a single expert witness. He was initially trained in Applied Behaviour Analysis (ABA), Clinical Behaviour Analysis and Functional Analytic Psychotherapy. After many years working with developmental specialists and clinicians, his frustration at not being able to bridge the gap from ABA to complex behavioural and emotional domains led him to Relational Frame Theory (RFT). He has since applied Relational Frame Theory (RFT) to hundreds of developmental programs for children with Autism Spectrum Disorders and let this inform his work with therapies developed from RFT such as Acceptance and Commitment Therapy (ACT) and other third wave Cognitive Behavioural Approaches.
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
Please rate, subscribe, and share with your friends & colleagues.
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with clinical psychologist Dr. Darin Cairns to explore the power of the stories we tell ourselves. We discuss the critical role of sleep in bringing about meaningful change and moving towards the lives we want, as well as how fatigue influences the narratives we construct about ourselves. Finally, we talk about how our beliefs about the value of sleep can undermine our ability to care for ourselves.
This is a short clip, offering a taste of my longer conversation with Darin. Next week, I will share two more episodes from our eye-opening discussion: a longer episode with key clips and a bonus episode with our full, largely unedited 2.5-hour conversation.
BIO
Darin Cairns has over 17 years experience in treating children, adults and families for a range of psychological disorders. Clinically, Darin has expertise in child, adolescent, family therapy and developmental disorders such as autism spectrum disorders. He also has extensive experience in adult mood disorders and works as a single expert witness. He was initially trained in Applied Behaviour Analysis (ABA), Clinical Behaviour Analysis and Functional Analytic Psychotherapy. After many years working with developmental specialists and clinicians, his frustration at not being able to bridge the gap from ABA to complex behavioural and emotional domains led him to Relational Frame Theory (RFT). He has since applied Relational Frame Theory (RFT) to hundreds of developmental programs for children with Autism Spectrum Disorders and let this inform his work with therapies developed from RFT such as Acceptance and Commitment Therapy (ACT) and other third wave Cognitive Behavioural Approaches.
SLEEP RESOURCES
Get started: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
Please rate, subscribe, and share with your friends & colleagues.
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
Ready to sprint OR dabble to get your sleep on track? Either way, start with the DECODE Jumpstart Sleep Video Series +/- 5-Day Challenge: www.decodeinsomnia.com/start
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
Dr. Rashmi Shramm shares her insights on mindfulness, meditation, and Ayurveda practices. She speaks about the profound impact theses practices have had on her patients, her clients, and her own life.
We discuss common barriers, crucial first steps, and common traps to accessing the power of these interventions.
Dr. Shramm also reveals her favourite strategies for improving sleep and managing fatigue.
Finally, she provides valuable insights into supporting others who may not yet be ready for change.
ABOUT DR. RASHMI SCHRAMM
Dr. Rashmi Schramm is a board certified family physician and also a certified coach and meditation teacher. She offers group and private coaching programs where she supercharges coaching with meditation. She helps busy professionals to tap into inner peace and power so they can confidently live more energetic and fulfilling lives. htps://www.rashmischramm.com
Instagram: https://www.instagram.com/dr.rashmischramm
YouTube: https://www.youtube.com/c/drrashmischrammoptimalwellness
LinkedIn: https://www.linkedin.com/in/rashmi-schramm-md
Facebook: https://www.facebook.com/dr.rashmischramm
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
For better sleep: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with my friend and colleague, Dr. Mariella Ferreyra Galliani, a family physician working in Toronto, Canada. We discuss the challenges she faces as a family physician, including the constraints of time and resources that hinder comprehensive care. Dr. Ferreyra Galliani shares her experience working with patients who struggle with sleep issues and the complexities involved in addressing their concerns.
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
For better sleep: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, Sara Davidson as she shares her insights on the impact of poor sleep on her work as a therapist as well as her experience learning more about and delivering the DECODE resources & programs.
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
For better sleep: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change, starting with sleep and going from there. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with child and adolescent psychiatrist Dr. Moni Ravi about the importance of sleep for mental health, the practical benefits of addressing sleep issues first, and the need for concrete interventions in mental health care. We also talk about the challenges of integrating sleep in her practice due to limited appointment times.
Dr. Moni Ravi is a child and adolescent psychiatrist with a focus on outpatient care at Joseph Brand Hospital in Burlington. She is also involved in the Family Navigation Project at Sunnybrook Hospital, supported by the RBC Race for the Kids initiative. Dr. Ravi completed her medical training and residency in psychiatry and child & adolescent psychiatry at the University of Toronto.
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
For better sleep: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change. While Season 1 was geared towards parents of teens, season 2 is intended for professionals helping others change. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I speak with child and adolescent psychiatrist Dr. Moni Ravi about barriers to accessing mental health services and what she has learned from her work in the Family Navigation Project. We talk about the importance of streamlining information and providing accessible resources as well as the need for practical interventions within limited appointment times.
Dr. Moni Ravi is a child and adolescent psychiatrist with a focus on outpatient care at Joseph Brand Hospital in Burlington. She is also involved in the Family Navigation Project at Sunnybrook Hospital, supported by the RBC Race for the Kids initiative. Dr. Ravi completed her medical training and residency in psychiatry and child & adolescent psychiatry at the University of Toronto.
Please rate, subscribe, and share with your friends & colleagues.
SLEEP RESOURCES
For better sleep: www.decodeinsomnia.com/start
To integrate sleep into your work: www.decodeinsomnia.com/professionals
ABOUT
In the DECODE Project Podcast, sleep physician and psychiatrist Dr. Cara Ooi uncovers the insights, strategies, and tools that make the biggest difference in doing hard things and bringing about difficult change. While Season 1 was geared towards parents of teens, season 2 is intended for professionals helping others change. Music by Micheal Lerner
Website//Instagram//YouTube
DISCLAIMER
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Copyright © DECODE Insomnia Inc. and Dr. Cara Ooi 2023
In this episode, I share a rebroadcast of an interview with Built Not Born podcast host Joe Ciccarone (#67: DECODE Insomnia).
In this episode, we talk about the first three steps to get sleep on track, a framework for understanding insomnia, why the teen years are a perfect storm for insomnia, the proper use of melatonin, and my thoughts on when teens should put away electronics before bedtime.
My first Build Not Born interview with Joe Ciccarone (Episode #10): The Art of Sleep
Tip sheet download, 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, I speak with Dr. Gili Adler Nevo, a child and adolescent psychiatrist and the lead of the Michael Garron Hospital Child & Adolescent Anxiety Clinic.
This episode is part two of two. We talk about challenges in getting to therapy, cognitive-behavioural therapy (CBT), ingredients for success in therapy, the most impactful tools for anxiety, as well as the proper use of exposure therapy.
Resources Mentioned
The Michael Garron Hospital Child & Youth Anxiety Clinic webpage: Includes videos about anxiety, breathing retraining, guided imagery, progressive muscle relaxation, and pressure points
Information about the ANGST-E app research study (for youth ages 13-18 with social anxiety disorder, generalized anxiety disorder, panic disorder or a specific phobia) can be found here.
Helping Your Anxious Child: A Step-by-Step Guide for Parents by Ronald Rapee et al.
Freeing Your Child from OCD and other books by Tamar Chansky
When Perfect Isn't Good Enough by Martin Antony and Richard Swinson
What To Do When You Worry Too Much and other books by Dawn Huebner
Up and Down the Worry Hill and other books by Aureen P. Wagner
This Way Up
Anxiety Canada (AnxietyBC)
AbilityCBT
---
Guest Bio
Dr. Gili Adler Nevo trained as a child psychiatrist in Israel before immigrating to Canada and completing a fellowship in Child and Adolescent Anxiety at the Hospital for Sick Children. She has been working with anxious youth for two decades and now leads the Michael Garron Hospital Child and Adolescent Anxiety Clinic. Dr. Adler believes anxiety is a precursor to other psychiatric disorders and a cornerstone to other life difficulties such as social isolation and loss of work and school days. To this end, treating anxiety in children not only alleviates immediate distress but can actually change a child's life trajectory.
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8**
Looking for sleep and insomnia resources? DECODE Insomnia Resources
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, I speak with Dr. Gili Adler Nevo, a child and adolescent psychiatrist and the lead of the Michael Garron Hospital Child & Adolescent Anxiety Clinic.
This episode is part one of two. We talk about what is anxiety and what it is not; the most helpful parent approach; how to use moments of anxiety as golden moments to connect; and how to create space for these moments.
Resources Mentioned
The Michael Garron Hospital Child & Youth Anxiety Clinic webpage includes videos about anxiety, breathing retraining, guided imagery, progressive muscle relaxation, and pressure points
The ANGST-E app research study for youth ages 13-18 with social anxiety disorder, generalized anxiety disorder, panic disorder or a specific phobia
Helping Your Anxious Child: A Step-by-Step Guide for Parents by Ronald Rapee et al
Freeing Your Child from OCD and other books by Tamar Chansky
When Perfect Isn't Good Enough by Martin Antony and Richard Swinson
What To Do When You Worry Too Much and other books by Dawn Huebner
Up and Down the Worry Hill and other books by Aureen P. Wagner
This Way Up
Anxiety Canada (AnxietyBC)
AbilityCBT
---
Guest Bio
Dr. Gili Adler Nevo trained as a child psychiatrist in Israel before immigrating to Canada and completing a fellowship in Child and Adolescent Anxiety at the Hospital for Sick Children. She has been working with anxious youth for two decades and now leads the Michael Garron Hospital Child and Adolescent Anxiety Clinic. Dr. Adler believes anxiety is a precursor to other psychiatric disorders and a cornerstone to other life difficulties such as social isolation and loss of work and school days. To this end, treating anxiety in children not only alleviates immediate distress but can actually change a child's life trajectory.
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with addiction psychiatrist Dr. Wiplove Lamba addiction psychiatrist. Dr. Lamba is back to talk about Community Reinforcement Approach and Family Training (CRAFT), a treatment that he uses in his work with family members and loved ones. He shares a communication framework and ‘behind the scenes’ strategies to use when teens are not yet ready for change.
Resources Mentioned In The Episode
5 Tips to Help Your Teen Sleep Better
Get Your Loved One Sober: Alternatives to Nagging, Pleading, and Threatening by Robert Meyers and Brenda Wolfe
Switch: How to Change Things When Change Is Hard by Chip and Dan Heath
Guest Bio
Wiplove Lamba is Toronto trained addiction psychiatrist who primarily works with people who use drugs. He completed the education scholars program in 2020 and has an interest in the overlap of substance use, chronic pain, and trauma. He believes that working with people who use drugs can be a general medical skill and is currently leading the development of the substance use service at Sinai Health System.
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8**
Looking for sleep and insomnia resources? DECODE Insomnia Resources
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with addiction psychiatrist Dr. Wiplove Lamba addiction psychiatrist. In this episode, we speak about how to use motivational interviewing (MI) strategies to better collaborate and keep the conversation going with teens who are not yet ready to change.
Resources Mentioned In The Episode
Navigating Bedtime Battles Episode and Tip Sheet
Introduction to Motivation Interviewing
Motivational Interviewing Demonstration
Guest Bio
Wiplove Lamba is Toronto trained addiction psychiatrist who primarily works with people who use drugs. He completed the education scholars program in 2020 and has an interest in the overlap of substance use, chronic pain, and trauma. He believes that working with people who use drugs can be a general medical skill and is currently leading the development of the substance use service at Sinai Health System.
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with Sara Davidson, a registered psychotherapist, former pro soccer player, and ex-high school teacher.
In this episode we talk about how her experience as an elite athlete has been a pivotal tool and common ground in working with, coaching, and, most importantly, connecting to the adolescents she works with.
Instagram: @confervor Website: www.saradavidson.ca
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8
At a Glance
3:55: How to help your teen when they are in pain without falling into common traps
12:26: How she engages teens
14:00: Traps as a therapist and finding the golden nugget
17:00: The growth mindset, ‘failures’, self compassion, and incremental change
30:25: Challenging thoughts, limiting beliefs, and reasons to change
34:02: Concrete action steps to take after the episode
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you will hear from Denise Oucharek, a mother of two teens, an educator, and a performing artist. Denise has been a member of the Voice faculty at Sheridan College & University of Toronto, taught vocal improv at Second City, and teaches/coaches privately.
In this episode, we talk about the challenges of parenting teens, what her experience as a performing artist has taught her about conflict resolution, building connection, working as a team, and how she keeps the door open with her teens even when she is busy.
Instagram @deniseoucharek
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At a Glance
1:39: Biggest challenging parenting teens
9:19: Resolving conflict, giving space, and the importance of the repair
17:48: Growth mindset in the arts and parenting
24:09: Building connection with her audience and how this applies to parenting
27:46: Working with her partner and the importance of the team when raising teens
38:04: Using technology to her advantage as a parent
44:51: Staying connected when busy and apart from her teens
Denise Oucharek's Bio
Denise received her B.Mus. and B.Ed. from Queen’s University & was the recipient of the 1997 Mississauga Arts Council Award as Emerging Artist in Theatre. Denise has been a member of the Voice faculty at Sheridan College & University of Toronto, taught vocal improv at Second City, and teaches/coaches privately. Instagram @deniseoucharek
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you’ll hear anonymously from a parent of a teen who went through a pilot version of the DECODE Insomnia Program run for teens and their parents earlier in the year.
For the privacy of today’s guest and their teen, I will be keeping this guest’s identity anonymous and her voice has been altered. All parties, including the teen mentioned in this episode, have listened to and consented to this episode being shared.
Mentioned in the Episode
Online program, DECODE ONLINE
Treatment options available for youth ages 13-26 in Ontario at the DECODE Insomnia Clinic
At a Glance
6:26: The impact of poor sleep on this parent’s teen and on their relationship
11:53: How sleep impacted the teen’s mental health
12:08: Her ‘aha’ moments as a parent
24:32 How her teen perceives herself differently after the program, what else is different/impacts on other things/mental health
26:50: Her experience going through the program with the online and group components and why it was helpful
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
This is part 2 of my favourite clips from the first 20 episodes of the podcast.
Listen to the full episodes here:
Ep 8: Manon Doran, the Carbon Almanac, Eco-Anxiety, and Unlocking the Power of Teens to Address Climate Change
Ep 9: Randi Young and How to Collaborate with Your Teen
Ep 10. Motivating Teens to Value Sleep with Dr. Funke Afolabi-Brown
Ep 11. Dr. Marshall Korenblum and the Stages of Adolescence
Ep 12. Dr. Amy Gajaria and the Art of Waiting for Your Window with Teens
Ep 16: Acceptance and Commitment Therapy (ACT) for Teens with Dr. Sheri Turell
Ep 18: How to Help Your Teen Relax with Dani Kraftchuk
Please share your feedback and ideas: https://forms.gle/CJAPZ24gimd65uuv8
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Feedback or suggestions for future episodes? https://forms.gle/CJAPZ24gimd65uuv8
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
This is part 1 of my favourite clips from the first 20 episodes of the podcast.
Listen to the full episodes here:
Ep 3: How to Empower and Stay Connected to Your Teen with Dr. Elyse Dubo
Ep 4: Hannah Gelman and How to Dream and Act Big
Ep 5: Dr. Rachel Mitchell and How to Help Teens with Mood Disorders
Ep 6: Community, Fun, and Learning to Do Hard Stuff: Summer Camp Round Table with Julia Smith, Erin Wicker, Caitlin Dooley and Lisa Rae
Ep 7: Giving Your Teen the Tools to Tackle Insomnia: A Parent Perspective
Please share your feedback and ideas: https://forms.gle/CJAPZ24gimd65uuv8
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I share 3 tips for addressing bedtime and screen time struggles with your teen. Access the cheat sheet for this episode here.
Mentioned in the Episode
Instagram Live with Dr. Elyse Dubo, Navigating Bedtime and Electronics Use with Your Teen
Free download, 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
Podcast Episode, How to Stay Connected and Empower Your Teen with Dr. Elyse Dubo
Book, You’re Ruining My Life by Jennifer Kolari, MSW, RSW
Book, Staying Connect to Your Teenager, by Michael Riera, PhD
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, relaxation teacher Dani Kraftchuk answers frequently asked questions about relaxation and mindfulness. danikraftchuk.com
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A Glance at the Episode
- What are common myths about relaxation and implementing a relaxation practice? (3:53)
- What would you recommend if I can't shut off my mind or I'm worried that I'm not practicing correctly? (5:23)
- What are common traps when learning relaxation and implementing a relaxation practice? (7:56)
- What can I expect when I am just establishing a relaxation practice vs. when I have a more established practice? (8:57)
- What if I've tried relaxation and it just doesn't work for me? (10:54)
- How can I more easily create a regular relaxation practice? (15:05)
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As Mentioned in the Episode
The recording of Dani's workshop along with bonus relaxation recordings are included in DECODE ONLINE
Dani's website
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
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Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this short episode, we go over the 3 highest-yield tips to help your teen avoid developing more chronic and severe issues with sleep as they transition back to school.
For more: 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
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Other Resources from the Episode
Replay of the virtual workshop for parents and teens, How to Adjust Sleep Before School Starts
Find the Eight Episode #1:The Number One Sleep Trap You Need to Avoid
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you will hear from clinical psychologist Dr. Sheri Turrell, an expert in the use of ACT in adolescents.
In this episode, Dr. Turrell covers what ACT is and why it works so well with teens, parents, and ourselves, how ACT provides a model that can be used in any context and for any problem, and the importance of modeling and the living ACT strategies from the inside out. https://sheriturrell.ca//LifeinBalanceTherapy.ca
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The Episode at a Glance
2:30: What is acceptance and commitment therapy?
8:11: Why ACT works well with teens?
12:19: Values exercise
18:15: What are the biggest barriers to change?
20:08 (and again at 37:00): Why trying to control thoughts and feelings backfires
24:29: What is ACT is so helpful for parents and professionals working with teens?
34:00: When to use ACT vs. another treatment modality
44:00: The importance of modelling and living these strategies from the inside out
46:54: Dr. Turrell's favourite exercises to uncover who and what matters
52:19: Where to learn more about ACT
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Dr. Turrell’s Recommended Resources
- The Happiness Trap, book and online course by Russ Harris
- The Mindfulness and Acceptance Workbook for Teen Anxiety: Activities to Help You Overcome Fears and Worries Using Acceptance and Commitment Therapy by Turrell, McCurry and Bell (+ parent videos to accompany the adolescent self-help book)
- ACT for Adolescents: Treating Teens and Adolescents in Individual and Group Therapy by Turrell, Bell, and Wilson
- Working with Parents of Anxious Children by Christopher McCurry
- Parenting Your Anxious Child with Mindfulness and Acceptance: A Powerful New Approach to Overcoming Fear, Panic, and Worry Using Acceptance and Commitment Therapy by Christopher McCurry
- Values in Therapy: A Clinician's Guide to Helping Clients Explore Values, Increase Psychological Flexibility, and Live a More Meaningful Life by Jenna LeJeune and Jason Luoma
Other Resources
- Russ Harris' YouTube videos
- Contextual Consulting workshops
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Dr. Turrell’s Bio
Dr. Sheri Turrell is a Clinical Psychologist, Peer Reviewed ACT Trainer, and Psychoanalyst from Toronto, Canada with over twenty years of experience in mental health. Sheri coauthored “The Mindfulness and Acceptance Workbook for Teen Anxiety” with Mary Bell and Chris McCurry, released in 2018 and is currently collaborating with Mary on a second ACT self help book for teens, this time about relationships. She will soon be releasing a pre-recorded online course for teens, "Choose Your Life," that will be linked to her website at LifeinBalanceTherapy.ca
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I share part of a recent workshop for parents and teens (Aug 15, 2022). We cover why the return to school is a high risk period for developing severe sleep issues as well as the 3 steps to adjust the timing of the body clock.
Access the full video recording of the workshop as well as the cheatsheet here:
https://www.decodeinsomniaonline.com/pl/2147611724
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak to my friend Karen Bailey, a parent of a teen and tween, and answer common questions that I get from parents about teen sleep. Part 2/2
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A Glance at the Episode
- What would you recommend when we have late night activities (sports games, homework) that get in the way of a regular routine? (1:58)
- How can we help our teens get sleep on track for school? (6:39)
- How can we help teens navigate waking up and fatigue after a poor night's sleep? (13:10)
- Is it a good idea to let teens catch up on sleep? (16:33)
- What are signs of sleep deprivation in teens? (21:11)
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Resources from the Episode
Replay of the virtual workshop for parents and teens, How to Adjust Sleep Before School Starts
Free download, 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
----
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak to my friend Karen Bailey, a parent of a teen and tween, and answer common questions that I get from parents about teen sleep. This is part one of two and I will release the second half of our conversation next week.
Replay of the virtual workshop for parents and teens, How to Adjust Sleep Before School Starts
Free download, 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
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A Glance at the Episode
- What is your advice for helping my teen settle to sleep? (5:02)
- What do you recommend when it comes to putting away electronics before bedtime? (9:50)
- How can I help my teen quiet a busy mind? (12:53)
- What should my teen do if they are in bed and they can't fall asleep? (18:30)
- What is your advice if my teen wakes up in the middle of the night and can't settle back to sleep? (19:55)
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Resources from the Episode
Replay of the virtual workshop for parents and teens, How to Adjust Sleep Before School Starts
Free download, 5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet)
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
----
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with child and adolescent psychiatrist Dr. Amy Gajaria.
In this episode, we speak about using a stepped care model to more equally distribute mental health services, working with high-risk teens with complex mental health difficulties, and the importance of waiting for your window to better support teens. Twitter @amygajaria
Access the sleep tip sheet for parents mentioned in this episode here (5 Tips to Help Your Teen Sleep Better (Even If They're Not Ready Yet).
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A Glance at the Episode
3:01: What works when it comes to engaging and helping high-risk teens who may have had negative experiences when seeking help in the past
8:36: How to address resource issues in the mental health care system to ensure that all teens have access to the services they need
19:02: Why some teens don’t access help or don’t come back after the initial visit
27:12: Where she likes to start when working with a youth
31:17: Helping teens discover their reasons to change
34:35: The non-linear path to change; avoiding the shame spiral, slip-ups vs. failures; the importance of taking bite-sized steps
34.35: The strategies she finds most impactful in her work with youth
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Dr. Gajaria's Bio
Amy Gajaria is a Child and Adolescent Psychiatrist at the Centre for Addiction and Mental Health. Her clinical and research interests are in the mental health treatment of underserved youth, particularly racialized youth. She is also interested in the use of qualitative research methods and provision of care in low-resource settings, both in Canada and internationally. Twitter @amygajaria
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with Dr. Marshall Korenblum who has worked for over 40 years as a community-based child and adolescent psychiatrist and researcher.
In this episode we speak about
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The stages of adolescence
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How to engage a teen by appealing to their need for acceptance and autonomy
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Stigma and building mental health literacy
- How to support teens as they develop their identity and their values
He condenses his experience and expertise into some great phrases, analogies and frameworks–and if you’ve listened to this podcast before, you likely know I love a good framework. I found this episode incredibly helpful for understanding teens and where they are developmentally and I am sure you will too.
A Glance at the Episode
2:43: Why he became a child and adolescent psychiatrist and what he loves about working with teens
10:10: Mental health care access issues (limited resources and fragmented services); the importance of mental health literacy; stigma
18:50: What contributes to resilience and promotes teen engagement; the role of culture and temperament
26:02: Stages of adolescence
38:20: Helping teens develop their identity and their values
Bio and Additional Resources
Dr. Korenblum is an Associate Professor in the Dept. of Psychiaty, University of Toronto. He has been a practising child& adolescent psychiatrist for over 40 years. He is on staff at Sunnybrook Health Sciences Centre and the Sick Kids Centre for Community Mental Health. He consults to a number of schools as well as the Children's Aid Society. He is a passionate believer in public education and reduction of stigma.
Books Recommended by Dr. Korenblum
- Brainstorm: The power and purpose of the teenage brain, by Daniel J. Siegel, Tarcher/Penguin, 2013
- And then they stopped talking to me: Making sense of middle school, by Judith Warner, Crown, 2020
- Ready or not: Preparing our kids to thrive in an uncertain and rapidly changing world, by Madeline Levine, Harper Collins, 2020
- The teenage brain: A neuroscientist's survival guide to raising adolescents and young adults, by Frances E. Jensen, Harper Collins, 2015
- Age of opportunity: Lessons from the new science of adolescence, by Laurence Steinberg, Houghton Mifflin Harcourt, 2014
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you’ll hear from pediatric sleep pulmonologist Dr. Funke Afolabi-Brown. She shares her own experiences with sleep deprivation as a youth, how she connects with teens to help them see the value in sleep, why parents need to prioritize their sleep alongside their teen, and how she works with parents to improve their own sleep.
Website//Youtube//Facebook//Instagram
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The Episode at a Glance
7:55: Dr. Brown’s own experiences with sleep deprivation as a teen, how the lack of sleep impacted her
9:56: The power of sleep, the impacts of sleep deprivation, and the importance of finding the ‘pain point’ for each teen
20:21: How to help a teen who doesn’t perceive sleep as a problem
25:53: How Dr. Brown works with parents to improve their own sleep
32:40: What Dr. Brown thinks moves the dial the most
35:55: Her experiences as a parent helping her teen sleep
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Dr. Funke Afolabi-Brown's Bio
Dr. Funke Afolabi-Brown is a board-certified sleep medicine physician and pediatric pulmonologist. Dr. Brown is the founder of RestfulSleepMD where she helps busy professional women and their children prioritize sleep so they can move from drained and exhausted to thriving and living their fullest potential. Website//Youtube//Facebook//Instagram
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak to social worker, therapist, and mom of two daughters, Randi Young.
We talk about why it’s so challenging to be a teen (and why things got so much worse during the pandemic), what she has learned as a parent and a therapist working with teens, the importance of partnering with teens and families, and what she believes moves the dial the most when it comes to change. Website//LinkedIn
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Episode at a Glance
4:11: A powerful memory from her teen years and how it influenced her as a therapist and parent
8:32: Her tips for parents of teens (the power of getting to try again; how making mistakes is expected and an opportunity to build connection with your teen; how to parent in the whirlwind)
16:46: Why it’s so hard to be a teen and how the pandemic made things so much harder
20:39: How her therapeutic approach is different with teens as compared to adults; how she maintains progress with teens; how to engage teens
36:51: Where she starts with the teens and families she works with; the importance of dropping the role of the expert and taking a collaborative approach
43:25: What she thinks moves the needle the most when it comes to change
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Randi Young's Bio
Randi Young is a clinical Social Worker with over 35 years experience in working with clients of all ages including youth, young adults, couples and families. She works with clients presenting with a diverse set of concerns including relationship and parenting challenges, trauma and attachment issues, transitional changes as well as those coping with anxiety and depression. She created a parenting program called “Partners in Parenting” and is a parenting coach/therapist in her practice. She is also a devoted Mom to two adult daughters and more recently a grandmother to two young grandsons.
Website//LinkedIn
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, I speak with Manon Doran, a French-Canadian visual artist and arts educator, about the Carbon Almanac.
The Carbon Almanac is a book as well as a movement of now over 2000 people starting a meaningful conversation about climate change.
In this episode we speak about eco-anxiety in youth, her tips for unlocking the potential of teens, and concrete steps we can all take to move the needle on climate change. #factsconnectionaction
Learn more about the Carbon Almanac: Website//Educator’s Guide (Spirit of Change p. 49)//LinkedIn
Learn more about Manon Doran: Website//Instagram
Other links from the episode:
Switch to the Ecosia search engine
The David Suzuki Foundation
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A Glance at the Episode
3:36: What is the Carbon Almanac?
8:05: Eco-anxiety
13:10: How to take action: small steps; starting with what feels good, is fun, and is easy; what she has learned in creating and working in the teen mental health and suicide prevention program Pens and Paints; habit stacking; taking consistent action
22:16: Common limiting beliefs and misconceptions; the value of failure in changing the world; the importance of play
33:13: How teens and adults can get involved in the Carbon Almanac movement
37:48: The power of youth
40:56: Where to invest our efforts to combat climate change
46:08: The #1 action step she recommends
The Carbon Almanac Website//Order here
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you’ll hear anonymously from a parent of a teen who went through a pilot version of the DECODE Insomnia Program run for teens and their parents earlier in the year.
For the privacy of today’s guest and their teen, I will be keeping this guest’s identity anonymous and her voice has been altered. All parties, including the teen mentioned in this episode, have listened to and consented to this episode being shared.
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In this episode, you get a window into my teen years when I worked as a staff at Christie Lake Camp, an overnight summer camp run by Christie Lake Kids, for campers living below the poverty line.
Today, you'll hear me speak with four of my camp friends, Cait Dooley, Lisa Rae, Erin Wicker, and Julia Smith.
We talk about
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How our camp director, the late Dr. Dan Offord, cultivated a community where campers and staff thrived despite difficult circumstances
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How we were willing and eager to wake up early every day and do hard work because we knew we were part of something that mattered
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How being given lots of responsibility and having incredible role models in the older staff profoundly shaped our self-view and our chosen work
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And how camp and everything it stood for provided us with an anchor through the rocky teen years.
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A Glance at the Episode
3:01: Powerful memories of our camp director, Dr. Dan, and the lessons we learned from him (the importance of curiosity, seeing the campers and staff as whole people, actively seeking out the people who need help but are not coming to the door, being fully present, and being part of the team)
8:01: How fun, the community, and a common purpose motivated us to do really hard work
12:37: How Christie Lake provided an environment for campers and staff to thrive (structure, scheduling low ration of campers-to-staff, the near-peer influence, developing skills through extracurriculars, rituals, routine, and the music)
15:58: How camp taught us we were capable of doing hard things and how this has shaped how we perceive ourselves now; the importance of role models
21:34: How camp provided us with a north star and a safety card to help us navigate through the difficult teen years
21:34: Our recent camp reunion during the pandemic and how camp and the community still have such a huge impact on us
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Bios and Links:
Christie Lake Camp/Christie Lake Kids: Website//Facebook//Instagram
Caitlin Dooley: Cait has just returned to Canada after living in NYC for 10 years. Her career has taken a few twists and turns and she loves where she has ended up-as a fundraiser for nonprofits. Her career and life path was profoundly shaped by the summers she spent as a teenager at Christie Lake Camp. She currently works at the Eagle Academy Foundation, a network of schools that incorporates many of the programming and approaches that we used at camp. LinkedIn//Eagle Academy Foundation
Erin Wicker: Erin is a mama to two little bears, Liam and Tommy. She has been teaching for 15 years. She has taught in Japan and the United Arab Emirates. She has the travel bug and has had the fortune of visiting over 50 countries. Her favourite memories include trying to climb solo up Mountt Fuji in a fog storm, starting an impromptu dance-off at the biggest sand dune in the Gulf region, and following a wild boar though the rainforest in Costa Rica.
Julia Smith: Mother of 3. Occupational therapist in community mental health at Northumberland hills hospital in Cobourg. Loves to cook. Reads cool books for pleasure.
Lisa Rae: Lisa Rae has worked in public policy, strategy, advocacy, and stakeholder engagement for more than 15 years. She is know for her curiosity, pragmatism, and collaborative leadership style. Currently, Lisa is the Director of Public Affairs at Addictions and Mental Health Ontario (AMHO) overseeing strategic communications, government relations, and public policy. She lives in Toronto with her partner and 3 year old son who rivals her, as only preschooler can, in asking "why?".
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, you'll hear from my colleague and friend Dr. Rachel Mitchell, a researcher and youth psychiatrist who works with teens and young adults with mood disorders.
I wanted to have her on the show because she is so passionate about her work and she is really uniquely positioned in that she has so much experience with complex, layered situations and the tricky dynamics that can arise between teens and parents.
In this interview, we talk about
- what needs to come together and what gets in the way in her work with teens and young adults with treatment-resistant mood disorders
- Why lifestyle interventions (including addressing sleep issues) are foundational in addressing mood disorders
- How to support a teen who is not yet ready for change and the approach that works best in helping them move towards being ready
Twitter: @DrRachelHBM
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A Glance at the Episode
3:01: The complexities of getting better from a mood disorder
8:01: Why lifestyle interventions (including sleep) are so foundational to properly addressing mood disorders
12:37: How to best support teens when the teen is not yet ready to make changes
15:58: How to help teens get to the point of being ready for change
21:34: The most common beliefs that keep teens from being able to move forward and take action as well as what really motivates teens to want to change
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Dr. Rachel Mitchell’s Bio:
Dr. Rachel Mitchell is a staff psychiatrist and clinician-investigator in the Department of Psychiatry at Sunnybrook Health Sciences Centre. She is an Assistant Professor in the Department of Psychiatry at the University of Toronto and an Associate Scientist at Sunnybrook Research Institute. She has a busy clinical practice focusing on mood disorders in adolescents and on youth in need of urgent assessment and treatment after presenting to the emergency department. Her research focuses on sex and gender differences in mood disorders, bipolar disorder, self-harm and suicide in adolescents and she has authored numerous peer-reviewed publications. Dr. Mitchell is a featured spokesperson and content expert for youth mental health.
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, you’ll hear from Hannah Gelman, a now 23-year-old actor and voice actor. If you listened to episode #3 with Dr. Elyse Dubo, you might find it interesting to know that Hannah is Elyse’s daughter. Hannah opens up about her struggles with anxiety and sleep as a teen, how she dreams big despite the uncertainty of her field, and what her parents did really well.
Instagram @hannah_gelman Website www.hannahgelman.com
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A Glance at the Episode
2:42: Finding stuff you love; holding on to joy; avoiding the traps of comparison and needing validation
9:35: Where Hannah learned to dream big and how she responds to the uncertainty of pursuing a career in the Arts
18:20: Growing up with anxiety and what helped
24:39: Her role models and what her parents did well
34:11: How she stopped worrying about what others think and how she navigates tricky moments
40:57: Her struggles with sleep in the teen years; how she deals with a busy mind at bedtime; how she organizes herself so she has enough time for sleep
1:02:02: Her dream life in 5 years and how she stays focused on what she really wants
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Hannah Gelman’s Bio:
Hannah Gelman is an actor, voice actor, and entrepreneur with an online health and wellness business. She is passionate about helping young people up-level their mindset and create a life on their own terms. Hannah is a mental health advocate and strives to decrease stigma around mental health issues.
Instagram @hannah_gelman Website www.hannahgelman.com
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, you'll hear from my first guest Dr. Elyse Dubo, a youth psychiatrist with 30 years of experience working with teens and their parents.
I've known Elyse since my residency when she supervised me in my last year of training. At the time, I was struck by her unique and empowering approach in working with young people. Elyse is also the mother of three daughters in their teen and young adult years. She has built close, connected relationships with them and they are thriving. In this interview, we talk about what she's learned in her career as a youth psychiatrist, how she has shifted her practice to combine coaching and therapeutic strategies, and the two key ingredients for a good relationship with your teen.
IG @empoweredelyse and Facebook
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A Glance at the Episode
6:19: Dr. Dubo’s favourite way to connect with her teen patients
7:14: The difference between therapy and coaching
11:44: Dr. Dubo's most impactful strategies when working with teens and their parents
30:57: Dr. Dubo's experience as a parent and the two key ingredients for staying connected to your teen
40:52: Advice Dr. Dubo would have like to give her younger self before she had teens
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Dr. Elyse Dubo’s Bio:
Dr. Dubo is a Harvard-trained psychiatrist and Assistant Professor of Psychiatry at the University of Toronto. Dr. Dubo was a Youth Psychiatrist at Sunnybrook Hospital for 20 years where she also served as Postgraduate Education Coordinator and Education Lead for many years.
Dr. Dubo currently works in the community in Toronto, Canada and provides consultation and treatment, primarily for mood and anxiety disorders in teens and young adults. She values an integrative approach including both psychotherapy and medications when indicated. She supports more holistic approaches such as mindfulness yoga and meditation as well as nutritional interventions. Her focus is on empowering teens and young adults to improve their mindset and self-care and move forward in their lives.
Dr. Dubo is an award-winning public educator on teen mental health. She has co-produced award-winning films on teen depression, worked with the Catholic School Board in their Stop the Stigma Program, and has given many public presentations on teen depression to parents and education staff at local high schools. She previously served on the Board of Directors at the Mood Disorders Association of Ontario and as an invited member of the Ontario Coalition for Child and Youth Mental Health.
Dr. Dubo is a fellow of the Royal College of Physicians and Surgeons of Canada (RCPSC) in General Psychiatry. She is Board Certified in Psychiatry and Child and Adolescent Psychiatry by the American Board of Psychiatry and Neurology and the American Board of Child and Adolescent Psychiatry. She is licensed to practice psychiatry by the College of Physicians and Surgeons of Ontario (CPSO).
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
Today, you'll get a more in-depth introduction to the DECODE Project Podcast and, this time, I’m the interviewee. My good friend Dr. Vivian Sapirman, a psychiatrist and a mom of teens, interviews me so you can learn more about my story and why I work with teens with insomnia. You’ll also learn more about why sleep is such a powerful place to start, why existing solutions for insomnia don’t typically work for teens, and what I am trying to create with my new program, DECODE ONLINE.
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Dr. Vivian Sapirman’s Bio:
Dr. Vivan Sapirman is a psychiatrist with expertise in both clinical care and systems improvement. In addition to having a clinical practice in Psychiatry with academic appointment at the University of Toronto, she has expertise in disability management and is the Mental Health Physician Lead at the WSIB. She is also a Medical Advisor at the College of Physicians and Surgeons of Ontario. She engages in Medical Advisory/Consulting work in various settings and capacities, and provides creative, individualized solutions and assists in bridging the divide between clinical and business/systems drivers. LinkedIn Profile
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A Glance at the Episode
2:53: Why I work with teens with insomnia and their parents
7:44: Why I created a podcast
11:59: What are the existing solutions for teen insomnia and why don’t they work?
16:50: What are common traps parents fall into?
20:36: The First Pancake Principle
24:16: What is DECODE ONLINE?
34:02: Who is this podcast for? Why listen?
40:31: One potential solution for a system that is not enough
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About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
What's the DECODE Project Podcast and who's it for?
About The DECODE Project Podcast
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.
Music by Micheal Lerner
Disclaimer
The content of this podcast provides general information and is not intended to replace medical advice from a qualified healthcare provider. The provided content should not be relied upon for medical diagnosis or management. Please direct questions or concerns to your physician and/or qualified health care provider.
In the DECODE Project Podcast, sleep physician and youth psychiatrist Dr. Cara Ooi speaks to parents, youth, and other experts about what really moves the dial on change during the tricky teen years. Learn more about the DECODE Project and resources by visiting decodeinsomnia.com or on Instagram @decodeinsomnia.