Thoughts from the Couch Podcast: Recent Episodes
Justine Carino, LMHC
People-pleasing and perfectionism aren't your story anymore!
I'm licensed psychotherapist and anxiety treatment specialist, Justine Carino. Welcome to my virtual therapy couch, where we unpack modern mental health for modern women.
I'm breaking down the easiest ways to manage anxiety, stress, perfectionism, "people-pleasing" habits and burnout.
You're just minutes away from setting better boundaries around your time and relationships so you can finally enjoy both your career and motherhood.
Perfectionism can look like ambition on the outside, but internally it often feels like pressure, overthinking, anxiety, and the constant belief that nothing is ever quite good enough.
In this episode of Thoughts from the Couch, I’m unpacking the mindset shift ambitious female entrepreneurs need to stop letting perfectionism run the show. We explore how perfectionistic thinking develops, why it becomes so deeply tied to achievement and self-worth, and how it quietly contributes to burnout, procrastination, overworking, and emotional exhaustion.
Using a cognitive behavioral therapy (CBT) framework, I walk you through the exact psychological loop that keeps perfectionism alive and the practical steps you can take to start changing it. From thought logging and cognitive restructuring to behavioral experiments like the “80% rule,” time boxing, and exposure to imperfection, this episode is filled with tangible tools you can apply immediately in both business and life.
We also dive into the emotional side of perfectionism, including the discomfort of rest, the fear of slowing down, and the deeper work of separating your value as a person from your productivity and achievements.
This episode is for the woman who is successful on paper but secretly exhausted from carrying the pressure of always needing to get everything right.
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable without giving up your ambition.https://www.justinecarino.com/the-balanced-boss
Building a business can feel incredibly empowering until the pressure to hold everything together starts taking a toll behind the scenes.
In this episode of Thoughts from the Couch, I’m joined by Kelly Lorenzen, author, entrepreneur, and founder of Duplicate Myself KLM. Together, we unpack the hidden emotional cost of doing everything yourself and why so many high-achieving women struggle to delegate, ask for help, or step away from their businesses without guilt.
Kelly shares her personal journey through burnout, business ownership, and breast cancer, and explains how creating systems, support, and structure allowed her to grow successful businesses without sacrificing her wellbeing. We also explore the deeper psychological patterns that often show up for female entrepreneurs, including perfectionism, control, people-pleasing, and the belief that being “the responsible one” means carrying everything alone.
This conversation is both practical and deeply validating. From delegation strategies and hiring advice to redefining balance and sustainable success, this episode offers a refreshing perspective for women who are tired of running on empty while trying to keep up with it all.
The Balanced Boss Burnout AssessmentA free tool to help you understand your burnout patterns, gain clarity on your stress levels, and take the first step toward feeling more in control of your life and business. https://www.justinecarino.com/the-balanced-boss-burnout-assessment
About the Guest:
Learn more about Kelly Lorenzen: https://duplicatemyselfklm.com
Connect on Instagram & Facebook: @duplicatemyselfklm
Connect on LinkedIn: https://www.linkedin.com/in/kellylorenzen/
Divorce is never easy but for female entrepreneurs, it can feel especially overwhelming. When your business is something you’ve built from the ground up, the thought of protecting it during a divorce can bring up fear, uncertainty, and a lot of unanswered questions.
In this episode of Thoughts from the Couch, I’m joined by divorce attorney, author, and podcast host Katherine Miller. Together, we explored what it really means to divorce with dignity, especially when you’re balancing the emotional weight of a separation alongside the financial realities of running a business.
Katherine breaks down the different pathways to divorce, from mediation to collaborative processes to litigation, and explains how choosing how you divorce can significantly impact your outcome. We also dive into the unique challenges female business owners face, including how businesses are valued, common financial blind spots, and the biggest mistakes to avoid when trying to “protect” what you’ve built.
This conversation is both grounding and empowering, helping you approach divorce with clarity, intention, and a deeper understanding of your options.
The Balanced Boss Burnout Assessment
A free tool to help you understand your burnout patterns, gain clarity on your stress levels, and take the first step toward feeling more in control of your life and business.
https://www.justinecarino.com/the-balanced-boss-burnout-assessment
About the Guest:
Learn more about Katherine:https://miller-law.com/our-attorneys/new-attorney-bio-katherine-miller/
Listen to Divorce Dialogues:https://podcasts.apple.com/us/podcast/divorce-dialogues/id1022959632
Connect on LinkedIn:https://www.linkedin.com/in/kemiller1/
If you’ve been feeling overwhelmed, stuck in your head, or disconnected from yourself while trying to build something meaningful, this conversation brings you back to what actually creates lasting confidence.
In this episode, Justine sits down with wellness and embodiment practitioner Yvonne Dellos to talk about what it really takes to break cycles of overthinking, burnout, and self-doubt. Yvonne shares her journey from growing up on food stamps and being on her own at 14 to becoming a nurse practitioner, entrepreneur, and transformational speaker helping women rewrite their stories.
Together, they explore how confidence isn’t just something you think about. It’s something you practice through self-awareness, emotional regulation, and learning how to trust yourself again.
This conversation covers embodiment work, inner child healing, releasing limiting beliefs, and how small daily practices can help ambitious women feel more grounded while continuing to grow.
Connect with Yvonne:
Instagram: @thebestofyvonne
Website: www.thebestofyvonne.com
Promotion:
Two Moons (use code JUSTINESPRING25): https://twomoonshealth.co/
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable without giving up your ambition.Learn more here: https://www.justinecarino.com/the-balanced-boss
In this episode of Thoughts From the Couch, I sit down with healthcare innovator, researcher, and entrepreneur Lisa Marceau to talk about a topic that deserves far more attention: postpartum mental health for self-employed moms.
As a business owner preparing for maternity leave myself, this conversation felt deeply personal. We explored the emotional and practical realities that come with postpartum recovery when your income is tied to your ability to keep working.
We also talked about the wide range of postpartum mental health challenges women can face, including baby blues, postpartum depression, postpartum anxiety, postpartum OCD, postpartum PTSD, and postpartum psychosis. Lisa shares how her own experiences and research led her to create Joyuus, an evidence-based digital health platform designed to help moms identify symptoms early, feel more informed, and connect to support sooner.
This episode is both validating and practical. It’s for the mother trying to recover while keeping a business afloat, and for anyone who wants a better understanding of the support postpartum women actually need.
Website: www.alphamhealth.comJoyuus: www.joyuus.comLinkedIn: https://www.linkedin.com/in/lisamarceau/
Promotion:
Two Moons (use code JUSTINESPRING25): https://twomoonshealth.co/
Connect with Lisa Marceau:
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable without giving up your ambition.Learn more here: https://www.justinecarino.com/the-balanced-boss
In Episode 104 of the Thoughts From the Couch podcast, host Justine Carino sits down with TEDx speaker and lovescaping founder Irene Greaves for a grounded and practical conversation about where we first learn how to love, and how those early lessons shape our adult relationships.
This episode explores the powerful question, “Where did you learn to love?” and unpacks how family of origin, culture, and early experiences quietly form our blueprint for connection. Justine and Irene discuss how love is often misunderstood as a feeling rather than a skill, and how mismatched definitions of love can create conflict in romantic relationships, friendships, and even workplace dynamics.
Through clinical insight and real-life examples, Justine connects Irene’s 15 pillars of lovescaping, including humility, empathy, communication, trust, and boundaries, to the patterns she sees in therapy every day. The conversation highlights how a lack of self-awareness, difficulty identifying needs, and struggles with boundaries often stem from early conditioning, not personal failure.
Listeners will walk away with a fresh perspective on love as an intentional practice rather than a passive experience. The episode offers tangible tools for building self-respect, strengthening communication, leading with empathy, and creating healthier dynamics at home and at work.
Connect with Irene Greaves:
Instagram: @lovescaping
Website: www.lovescaping.org
LinkedIn: https://www.linkedin.com/company/lovescaping/
Promotion:
Two Moons (use code Justine30): https://twomoonshealth.co/
The guide every couple needs: https://www.eliweinsteinlcsw.com/book
Learn more about Balanced Boss Coaching: https://www.justinecarino.com/the-balanced-boss
Take the Balanced Boss Burnout Assessment: https://www.justinecarino.com/the-balanced-boss-burnout-assessment
In Episode 103 of the Thoughts from the Couch podcast, host Justine Carino shares a powerful solo conversation on the concept of emotional inheritance and how it quietly fuels anxiety and burnout in high-achieving women.
This episode explores why success doesn’t automatically create a sense of calm and why so many driven, capable women still feel on edge despite building thriving careers and families. Justine explains how the beliefs absorbed in childhood about achievement, safety, money, rest, and worth shape the nervous system and continue to influence leadership, relationships, and decision-making in adulthood.
Through personal stories and client examples, she breaks down how inherited patterns such as perfectionism, over-responsibility, and scarcity thinking show up in modern work life. Listeners are introduced to a three-phase framework for healing: identifying the family blueprint, regulating the nervous system in real-time, and intentionally creating a new definition of success that feels sustainable.
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable without giving up your ambition.Learn more here: https://www.justinecarino.com/the-balanced-boss
Explore additional podcast resources here:https://www.divinelifestyles.com/resources#podcast
In Episode 102 of the Thoughts from the Couch podcast, host Justine Carino welcomes therapist and meditation teacher Layne Burkette for a practical conversation about nervous system regulation in everyday life.
This episode focuses on what to do when stress reactions take over, even when you’re doing everything “right.” Justine and Layne break down why insight and mindset tools aren’t always accessible in moments of overwhelm and how small, body-based resets help bring the nervous system back to safety so you can respond with more clarity and intention.
Listeners are guided through several short somatic practices designed for real-life use, including calming resets for stressful moments, transitions between work or parenting tasks, regulating before reacting with others, and winding down at night when the body feels exhausted but wired. Each practice is simple, quick, and easy to integrate into a busy day.
Featured Podcast: The Secrets of Supermom Show https://podcasts.apple.com/us/podcast/the-secrets-of-supermom-show/id1564021628
Learn more about Layne Burkette:
Website: lifebalancebeyou.com
LinkedIn: www.linkedin.com/in/layne-burkette
Instagram: https://www.instagram.com/lifebalancebeyou/
Author Page: amazon.com/author/layneburkette
Free Ebook + 5 days to Calm Practice: https://lifebalancebeyou.systeme.io/"
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable — without giving up your ambition.
In Episode 101 of the Thoughts from the Couch podcast, host Justine Carino, a psychotherapist and anxiety treatment specialist, sits down with Katya Libin, founder, mentor, and embodiment facilitator for a powerful conversation about redefining success, releasing perfectionism, and leading with more softness and alignment.
Katya shares the story behind building Hey Mama, a nationwide community for moms in business, and what it really looked like behind the scenes: the nonstop work cycle, blurred boundaries, and the pressure to keep proving herself.
Together, Katya and Justine explore how motherhood can amplify ambition and guilt, why so many high-achieving women tie their worth to productivity, and how perfectionism often acts as a “false sense of control” when fear and uncertainty are high.
The episode then shifts into Katya’s personal evolution and the creation of Jadeva, a spiritual business community for conscious women who want both depth and growth without burnout. Katya breaks down what it means to lead from presence instead of pressure, how spirituality informs her decisions as a founder, and why community is often the missing piece that makes receiving, rest, and expansion feel safe.
If you’re successful on the outside but constantly holding everything together on the inside, The Balanced Boss is private coaching designed to help things feel calmer, steadier, and more sustainable — without giving up your ambition.
Take the Balanced Boss Burnout Assessment: https://www.justinecarino.com/the-balanced-boss-burnout-assessment
Connect with Katya Libin:
Instagram: https://www.instagram.com/katyaslife/
LinkedIn: https://www.linkedin.com/in/katyalibin/
Promotion:
Two Moons (use code Justine30): https://twomoonshealth.co/
In Episode 100 of the Thoughts from the Couch podcast, Justine sits down with therapist Renee Litt for a powerful conversation about perfectionism and the “striver” part that so many women lean on to feel safe and in control. Using the Internal Family Systems (IFS) approach, they explore how this part formed, why it works so hard, and what it believes it’s protecting us from.
Together, they unpack the key IFS concepts of managers, firefighters, and exiles, and how these inner roles shape the way we think, react, and push ourselves. Renee explains how the striver part often develops from early experiences or inherited patterns, and how it can quietly take over our decisions, leaving us anxious, drained, or overly self-critical.
Their conversation offers a hopeful, compassionate path toward healing perfectionism by learning to meet this part with curiosity instead of judgment. Listeners will walk away with a clearer picture of how to reconnect with their grounded Self and ease the pressure of striving so they can move through life with more balance and self-trust.
Learn more about how perfectionism could get in the way of your happiness.
Learn more about Renee Litt: https://www.reneelitttherapy.com/
Follow Renee Litt on Instagram: @reneelitttherapy
In Episode 99 of the Thoughts from the Couch podcast, Justine sits down with therapist and author Eli Weinstein to unpack the invisible load that so many working couples carry behind the scenes. Together, they break down what this mental load actually looks like in day-to-day family life, why it often falls more heavily on one partner, and how resentment can quietly build when the balance feels off.
Justine and Eli explore the patterns that start early in parenthood, how “default parent” roles form, and the subtle ways these habits shape communication, connection, and even a couple’s sex life. They also dive into practical strategies for sharing responsibilities with more ease, including daily check-ins, proactive conversations, and learning to let your partner step in without expecting perfection.
This episode offers an honest, hopeful look at how couples can shift from scorekeeping and frustration to teamwork and understanding, creating a home where both partners feel supported rather than overwhelmed.
Learn more about how to set effective boundaries as a “people-pleaser”.
Pre Order Eli Weinstein’s Book “From I Do to We Do”, it’s the ultimate guide every couple needs: https://www.eliweinsteinlcsw.com/book
Follow Eli Weinstein on Instagram: @eliweinstein_lcsw
In Episode 98 of the Thoughts from the Couch podcast, host Justine Carino, a psychotherapist and anxiety treatment specialist, discusses the complex question of whether to stay or leave a marriage.
Joined by Andrea Dindinger, a Licensed Marriage and Family Therapist, they explore the factors that lead individuals and couples to question their relationships, the importance of addressing repetitive conflicts, and the role of personal accountability in maintaining a healthy partnership.
The episode also delves into the impact of divorce on children and the financial considerations for women contemplating separation.
Learn more about how to set effective boundaries as a “people-pleaser”
Learn more about Andrea Dindinger: https://www.andreadindinger.com
Follow Andrea Dindinger on Instagram: @andreadindinger
In this episode of Thoughts From the Couch, host Justine Carino sits down with Dr. Romie Mushtaq, a board-certified neurologist, Chief Wellness Officer at Great Wolf Resorts, and bestselling author of The Busy Brain Cure, to talk about the true impact of burnout on the brain and hormones.
Dr. Romie opens up about her own experience with life-threatening burnout and the powerful steps she took to heal. Together, they explore the neurological and hormonal changes caused by chronic stress, how burnout is often misunderstood, and what recovery can actually look like.
This episode offers science-backed solutions to help busy, ambitious women restore their focus, energy, and health.
Learn more about the Worry Workshop Series at: carinocounseling.com/worry-workshop
Learn more about Dr. Romie: http://drromie.com
Follow Dr. Romie on Instagram: @drromie
In this episode of Thoughts From the Couch, host Justine Carino speaks with Dr. Jeanette Linder and Michelle Lance, founders of Lance Linder, about the dangers of burnout and the importance of self-care for women in high-performance environments.
They share their personal experiences with burnout, the emotional and physical dangers of overworking, and the tools women can use to lead with power and navigate their careers without sacrificing their well-being.
The conversation emphasizes the significance of authenticity, mentorship, and the mind-body connection in achieving a balanced and fulfilling life.
Download my free guide: 6 Signs That Your Perfectionism is Getting In The Way Of Your Happiness
Learn more about Dr. Jeanette Linder and Michelle Lance’s work at:
https://www.LanceLinder.com
https://www.linkedin.com/company/lance-linder-llc/
In this episode of Thoughts From the Couch, Justine Carino, LMHC discusses the signs that indicate it's time to consider medication to treat an anxiety disorder with board-certified psychiatrist, Dr. Mona Amini. These mental health powerhouses explore the importance of understanding anxiety disorders, the role of medication in treatment, and address common myths surrounding psychiatric medication. Dr. Amini emphasizes the need for a holistic approach to mental health, combining therapy, lifestyle changes, and medication when necessary.
The conversation aims to destigmatize mental health treatment and empower individuals to seek the help they need.
Learn more about my Worry Workshop Series at: carinocounseling.com/worry-workshop
Learn more about Dr. Mona Amini:
https://monviemindwellness.com/
In this episode of the Thoughts on the Couch Podcast, psychotherapists Justine Carino, LMHC and Anne-Marie Conlan, LMHC delve into the complexities of perfectionism and particularly how it manifests in high-achieving women. They explore the common core beliefs and thinking traps that perfectionists face, the role of cognitive behavioral therapy in managing these issues, and practical strategies for overcoming perfectionistic tendencies.
The conversation emphasizes the importance of self-acceptance and the need to challenge unrealistic standards to reduce anxiety and stress.
Download my free guide 5 Ways to Let Go of Perfectionism and Still Get Things Done at:carinocounseling.com/perfectionism
Learn more about Anne-Marie’s work at: https://www.carinocounseling.com/anne-marie-conlan
Motherhood and entrepreneurship don’t come with a guidebook and doing both at once can feel overwhelming. In this episode, I sit down with four powerhouse women to share the real highs and lows of being a self-employed mom. We talk about messy routines, mom guilt, marriage, friendships, and what it takes to grow a business while raising kids.
Joining me are:
Alessandra Cortina, civil litigator and founder of The Lawyerista, helping women protect their businesses.
Dana Carretta-Stein, therapist, practice owner, and EMDR coach supporting clients and clinicians | https://www.theemdrcoach.com/
Donna Stefans, attorney and wealth advisor helping families plan and protect their futures | wealthadvisoryassoc.com
Andrea Merrill, messaging architect and speaker coach, helping women turn their stories into revenue | andreamerrill.co
If you’ve ever felt guilty for not “doing it all,” this conversation will remind you that no one really is and that’s okay.
Learn more about my Worry Workshop Series at: carinocounseling.com/worry-workshop
Work-life balance sounds good in theory but for working moms, it often feels impossible. In this episode, I sit down with Whitnee Hawthorne, author, speaker, and founder of The Savvy Working Mom, to break down the myths that keep us stuck in burnout.
We talk about why delegation is so hard, how perfectionism shows up in motherhood, and the emotional weight we carry when we try to do it all. Whitnee shares her “Shine, Manage, Surrender” mindset and 7 D’s of Delegation, real tools to help you protect your energy and stop doing everything alone.
If you’re stretched thin and constantly stuck in over-functioning mode, I also teach tools to break the perfectionism-worry cycle through my workshop series atcarinocounseling.com/worry-workshop.
Learn more about Whitnee’s work at www.thesavvyworkingmom.com , and check out her book The Savvy Working Mom: https://thesavvyworkingmom.com/book/
As a self-employed mom, I know what it’s like to carry the weight of a business and a family at the same time. In this solo episode, I’m breaking down the invisible stressors that so many of us face, decision fatigue, financial pressure, time scarcity, mom guilt and why they leave us feeling burned out, even when everything looks fine on the outside.
If you’re constantly chasing productivity and still feel like it’s not enough, this episode is for you. You will come across honest truths, mindset shifts, and small but powerful ways to care for yourself without losing momentum in your work or at home.
I also teach tools to break the perfectionism-worry cycle through my workshop series at carinocounseling.com/worry-workshop.
Cutting off family members isn't healing—it's often another form of fusion. I'm seeing this trend everywhere and it's actually preventing real resolution.
Family estrangement has become socially acceptable in our individualistic culture. We're applying friendship rules to family relationships, which creates more loneliness.
This episode with therapist Rachel Hack will challenge your thinking about family boundaries. We explore when estrangement is necessary versus when it's avoidance masquerading as self-protection.
Get Effective strategies to end intrusive thoughts and the mom-guilt of not being present from a fellow working mom/therapist.
Find out more about Rachel
https://www.rachelhaack.com/
Alcohol can easily become something that takes more than it gives. What do you do when you get to that point?
Do you need to go full sober? Is the "fun" worth the results?
Today I'm diving into the alcohol balance-beam with Michaela and Erinn of 2 SOBER GIRLS.
- If you're sober or sober-curious, connect with 2 Sober Girls and see how sobriety can be sexy.
- Get Effective strategies to end intrusive thoughts and the mom-guilt of not being present from a fellow working mom/therapist.
Hormones aren’t making you crazy—they’re trying to help you heal.
Dr. Ulrike Kaunzner and Terry Chang from Two Moons Healthjoin me to challenge the shame around PMS by embracing its natural wisdom - and revealing some life-saving micro-tools to balance hormones naturally.
Learn how menstrual cycle phases impact your mood and mental health.
Ditch the mood swings, balance your hormones, and own your cycle every month with Zest & Zen seed-cycling capsules.
Use my code for $50 off: JUSTINE50
Learn more about Two Moons Health:
- Website
Get Effective strategies to end intrusive thoughts and the mom-guilt of not being present from a fellow working mom/therapist.
Sleep isn't just about closing your eyes and hoping. Most insomnia treatments completely miss the behavioral conditioning piece.
I brought in Dr. Shelby Harris, the Sleep Doctor herself. She's revolutionizing how we approach women's sleep disorders today.
This episode breaks down real insomnia versus normal sleep struggles. You'll learn why tracking devices make anxiety worse, not better.
- Effective strategies to end intrusive thoughts and the mom-guilt of not being present from a fellow working mom/therapist.
People-pleasing isn't a virtue, it's a prison holding you back from true success. My journey with burnout taught me that abandoning boundaries often leads to complete collapse.
I ghosted my own podcast for 6 months after hitting rock bottom with burnout. The constant pressure to serve everyone left me empty, forcing me to rediscover what truly matters.
I want to show you my fool-proof, "I Feel" technique for setting boundaries as a recovering people-pleaser. You'll learn to communicate assertively without guilt while still maintaining relationships that matter.
- Boundaries for People-Pleasers
- Katya Libin Business Coach
- My signature coaching program to help ambitious, self-employed moms let go of perfectionism and people-pleasing.
- Effective strategies to end intrusive thoughts and the mom-guilt of not being present from a fellow working mom/therapist.
Get more info:
Perfectionism isn't always bad. It's a natural impulse to bridge the gap between ideal and reality.
There are five types of perfectionists: classic, procrastinator, messy, intense, and Parisian. Each type has unique strengths and challenges in different contexts.
I will help you identify your perfectionist type and learn how to harness its power.
You'll discover the difference between healthy and unhealthy perfectionism, and gain tools for self-compassion.
6 Signs Your Perfectionism is Getting In The Way Of Your Happiness
Get more info:
Mindset work alone won't solve your entrepreneurial burnout. A regulated nervous system is crucial for overcoming anxiety and overwhelm.
As a psychotherapist and anxiety specialist, I've seen how dysregulation impacts business decisions and personal well-being. Ambitious entrepreneurs often struggle with physical and emotional symptoms of stress.
In this episode, attorney and life coach Michelle Grosser shares practical tips for nervous system regulation. Learn body-based practices and a six-step framework to heal from burnout and achieve success.
6 Signs Your Perfectionism is Getting In The Way Of Your HappinessDiscover how Moonbird can be a practical tool to bring peace and calm into your daily life.Moonbird $20 off with code Justine20
Get more info:https://www.carinocounseling.com
In this episode, I'm taking you on a journey through your brain's anxiety pathway. As a psychotherapist specializing in anxiety treatment, I'll break down the science behind what happens when anxiety strikes and how different parts of your brain respond.You'll learn practical strategies to calm your anxious mind, including box breathing, the "name it to tame it" method, and the Rainbow Room exercise. I'll also share personal examples, including how I helped my daughter overcome camp anxiety.Whether you're dealing with chronic worry or panic attacks, this episode offers valuable insights and actionable tips to help you better understand and manage your anxiety.Are you a people pleaser? Find out with this quiz.Moonbird:Get more info:https://www.carinocounseling.com
Over-functioning in relationships is more common than you think. Many perfectionistic women struggle with it, leading to resentment. Overfunctioning means taking on excessive responsibilities to manage anxiety and control situations.I'm walking through what over-functioning looks like in marriages. I'll explore its origins, often rooted in childhood roles like being a caretaker.You'll learn to identify signs of over-functioning and how to make positive changes. This will help you find balance and reduce stress in your relationships.Struggle with people-pleasing? Find out why, and how to stop it.3 ways I can help:
- 6 Signs Your Perfectionism is in the Way of Your Happiness
- Reduce anxiety and stress while gaining control of your life.
- Therapy with me.
Leave a review on iTunes here.
Deep breathing is underrated for managing anxiety and stress. It's one of the most effective, natural ways to calm your mind and body.
In this episode, I chat with Stephanie Broes, CEO of Moonbird. She shares her journey of using breathwork to conquer insomnia and explains why it's so impactful.
Learn the science behind breathwork and how to start your own practice today.
Discover how Moonbird can be a practical tool to bring peace and calm into your daily life.
Moonbird $20 off with code Justine20
Stephanie Broes is the CEO and co-founder of moonbird, a health tech start-up active in the well-being space.
Moonbird is the world's first handheld breath pacer and is all about making breathwork accessible to let people live healthier and happier lives. The product is used to decrease stress, manage anxiety and combat insomnia. Stefanie has a medical background, a PhD in pharmaceutical sciences, and a masters in IP and data protection law.
When she discovered the effectiveness of breathing exercises to tackle her own insomnia she submerged herself in the matter. Before starting moonbird there was no company translating scientific insights into attractive end products for consumers.
This is why moonbird exists - to make breathwork accessible, cool, and convenient.
https://www.instagram.com/moonbird.life/
If you like this podcast, you’ll probably also like The Nourished Era.
Chrissy Williams breaks down the why behind hormonal health to help you enter your own nourished era.
https://thenourishedera.buzzsprout.com/
3 ways I can help:
- Discover what kind of people pleaser you are
- 6 Signs Your Perfectionism is in the Way of Your Happiness
- Reduce anxiety and stress while also gaining control in your life as a busy working mom.
Leave a review on iTunes here.
Thinking traps create more anxiety than necessary! Let's see how your thoughts influence anxiety, panic, and even depression. I'm sharing 12 common thinking traps that exacerbate anxiety.
In this episode, I break down how rigid thinking patterns can create undue stress. Understanding these traps is the first step to managing your anxiety.
Discover strategies to combat irrational thoughts and celebrate small wins. This episode will help you challenge core beliefs and adopt a flexible mindset. Learn to stay present and reduce anxiety by focusing on current gratitudes.
Check out the only podcast for work-life balance for busy moms: It's About Time
3 ways I can help:
- Discover what kind of people pleaser you are
- 6 Signs Your Perfectionism is in the Way of Your Happiness
- Reduce anxiety and stress while also gaining control in your life as a busy working mom.
Leave a review on iTunes here.
0:00 - Intro: 12 Thinking Traps That Create Anxiety1:42 - Magnification and Catastrophizing 4:15 - Overgeneralizing and Fortune Telling6:32 - Mind Reading and Emotional Reasoning 9:08 - Disqualifying the Positive & "Should" Statements11:25 - All-or-Nothing Thinking13:10 - Techniques to Challenge Anxious Thoughts
Our rage is rooted in unprocessed childhood trauma. I was never taught to process my emotions as a child. When triggered now, that old wounding reactivates. My body protects itself through rage, not realizing I'm an adult.
We have two categories of triggers - external (chaos, noise, lack of support) and internal (beliefs, fears, trauma). External triggers are unavoidable as parents. But building internal awareness reveals why the external affects us so deeply.
Through inner child work, we heal by naming emotions, visualizing our younger self, and uncovering root memories driving our triggers. Then we can reparent ourselves with self-compassion. Normalize the struggle - you're not alone. Act from your values, not just reactions.
Get more info:https://www.carinocounseling.com
0:00 What is Mom Rage?
4:16 Internal vs External Triggers
9:23 The Role of Childhood Trauma
14:39 Building Emotional Awareness
20:11 Normalizing the Struggle
25:37 Acting From Your Values
30:43 Letting Go of Control
36:15 Inner Child Reparenting
In this episode, I sit down with Amy Schoenthal, author of "The Setback Cycle," to discuss how major setbacks can unexpectedly lead to powerful breakthroughs for successful women. Drawing from her interviews with hundreds of leaders, Amy shares the four-stage framework from her book that helps individuals embrace pivotal moments and carve new paths forward.
This episode dives into:
- Amy's four phases for the "setback cycle" - establish, embrace, explore, emerge - and how this cycle aids growth through challenges.
- The crucial role of self-reflection, values, exploration, and crafting a personal mission during setbacks is to realign with your driving goals.
- Overcoming common pitfalls like rumination, blame, and rashly jumping into the next thing without careful planning.
- Developing mindset shifts and comfort with discomfort is needed to experience post-traumatic growth and redefine success.
Guest Info:
Connect with Amyon Instagram @amysho or her website here.
Resources Mentioned:
Stages of She Podcast
Worry Workshop
Podcast Disclaimer
In this episode, we delve into the lives of working mothers striving for that elusive “work-life balance”. Our special guest, Anna Deerman Kornick, a time management coach, podcaster, wife, and mom, shares her personal journey from a high-pressure job on Capitol Hill to offering invaluable time management strategies she has developed along the way as a time management coach.
This episode dives into:
- The challenges of aligning your career with personal values
- The five essential routines every working mom needs for a better work-life balance.
- The importance of having habits and routines that support your desired life.
- Strategies for setting boundaries, managing distractions, continually reevaluating priorities, and evolving time management as circumstances change.
Guest Info:
Connect with Annaon Instagram @annadkornick or her website here.
Resources Mentioned:
Junior’s Bedtime Lotion- use code Justine51017 for 10% off
What Type of People-Pleaser Are You Quiz?
Anxiety Coaching
Podcast Disclaimer
In this episode, we dive into the gender-based division of labor at home with Eve Rodsky, New York Times bestselling author of "Fair Play" and "Find Your Unicorn Space." We discuss the toxic myths and societal messages that have conditioned women to shoulder the majority of unpaid domestic and caregiving responsibilities and explore how reclaiming your time and enacting fair, mutually agreed upon boundaries can significantly improve your mental health and well-being.
This episode dives into:
- The toxic myths and societal messages have conditioned women to accept an unequal division of labor.
- How to effectively communicate with your partner and establish fair, mutually agreed upon boundaries and systems.
- The powerful "Fair Play" framework that will help you reclaim your time, energy, and sense of self.
- How regaining control of your domestic workload can significantly improve your mental health and wellbeing.
Guest Info:
Connect with Eveon Instagram @fairplaylife or her website here.
Resources Mentioned:
Anxiety Coaching
Moondbird- use code Justine20 for $20 off
The No BS Human Design Podcast
Podcast Disclaimer
In this episode, we meet Reshona Jessamy, Assistant Attorney General turned skincare entrepreneur. Reshona shares her inspiring story of resilience after struggling with depression and attempting suicide as a result of identity loss. We delve into the impact of career setbacks on mental health, the struggles with depression high-achieving women face, and the power of therapy in changing lives.
This episode dives into:
- The emotional toll of perfectionism.
- Understanding and coping with depression and suicidal thoughts.
- Mental health challenges faced by high-achieving women.
- How self-care and a sense of purpose can be catalysts for healing.
Guest Info:
Connect with Rashanaon Instagram @officialnovara or her website here.
Resources Mentioned:
Anxiety Coaching
Moondbird- use code Justine20 for $20 off
The No BS Human Design Podcast
Podcast Disclaimer
Juggling motherhood as a self-employed entrepreneur? You're not alone! Although there are so many benefits to being your own boss, there are also a ton of struggles that add the challenge of thriving in parenting and career. This episode dives deep into the topic of the lack of maternity leave for self-employed women. I speak with Jessica Figueroa, a powerhouse attorney, broker, and mom of two and she shares her inspiring journey of building a business while navigating the unique challenge of having a newborn.
This episode dives into:
- The lack of service available for self-employed mothers trying to take maternity leave.
- The pressure of maintaining a business during the postpartum period.
- The differences between Jessica's maternity experiences with her first child while working in corporate America and her second child while running her own business.
- The emotional toll of hiding a pregnancy to maintain professional relevance.
Guest Info:
Connect with Jessicaon Instagram @jfigco or her website here.
Resources Mentioned:
Anxiety Coaching
Moondbird- use code Justine20 for $20 off
Holding Space Podcast with Dr. Cassidy
Podcast Disclaimer
Let’s talk sex, ladies! Dr. Carli Blau, a licensed sex and relationship therapist and women's health expert tells us all about how to reignite our libidos as busy, working moms in long term relationships.
This episode dives into:
- The impact of life transitions, such as becoming a parent, on libido and sexual intimacy.
- The importance of pleasure in sex and the need for women to prioritize their own sexual satisfaction.
- Tips for reigniting the libido and maintaining a fulfilling sex life on top of the demands of work and family responsibilities.
- How to reignite our libido’s when on anxiety medications, such as SSRI’s.
Guest Info:
Connect with Dr. Carli on Instagram @SexDocCarli or her website here.
Resources Mentioned:
Follow me on IG @_thoughtsfromthecouch_
Sexapalooza
Anxiety Coaching
Bekome- use code Justine20 for 20% off
Moondbird- use code Justine20 for $20 off
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Do you tend to bend over backwards to make others happy, even if it costs you your own peace of mind? Do you always find yourself in the middle of conflicts with your family members, trying to always manage the peace? In this solo episode, we dive into the ways “people-pleasing” fuels anxiety. I'll share insights and practical strategies to help you break free from this cycle and embrace a life that is in more alignment with what you want, instead of always making other people happy first. Tune in and discover how to say "no" with confidence and prioritize your own sense of peace.
This episodes dives into:
- The 5 types of people pleasers I have come across in my practice.
- The role of family dynamics and societal messaging in "people pleasing" tendencies.
- The importance of setting boundaries for overcoming "people pleasing.
Guest Info:
Connect with me on Instagram @_thoughtsfromthecouch_ or my website here.
Resources Mentioned:
Follow me on IG @_thoughtsfromthecouch_
People-Pleaser Archetype Quiz
Anxiety Coaching
Path to Peace Live
Bekome- use code Justine20 for 20% off
Moondbird- use code Justine20 for $20 off
Podcast Disclaimer
Welcome to Season 3 of Thoughts from the Couch podcast!!!! In this solo episode, I dive deep into the topic of burnout, anxiety, and boundaries. If you think you might be a “people-pleaser” or perfectionist with a Type A personality, then this episode is going to be so useful in helping you understand yourself and make changes to make life a little less stressful for you.
This episode dives into:
- Defining anxiety and burnout and the relationship between the two.
- The 3 main types of burnout.
- The impact of burnout on individuals with Type A personalities.
- Top strategies for managing burnout and the importance of setting boundaries to help with this.
Guest Info:
Connect with me on Instagram @_thoughtsfromthecouch_ or my website here.
Resources Mentioned:
Follow me on IG @_thoughtsfromthecouch_
Anxiety Coaching
Path to Peace Live
Bekome- use code Justine20 for 20% off
Moondbird- use code Justine20 for $20 off
Podcast Disclaimer
Today’s episode is a solo episode and it is all about the habits I depend on to feel less stress in my life as a mom of two, a therapist, and business owner. In this episode, I share my biggest tips and resources to find more time for yourself while also staying productive.
This episodes dives into:
- Ways to manage your schedule and reduce stress
- Top tools I utilize to manage stress levels and maintain my healthy habits
- The importnace of outside support and stress management.
Guest Info:
Connect with me on Instagram @_thoughtsfromthecouch_ or my website here.
Resources Mentioned:
The Path to Peace
Bekome 20% off with code Justine20
My Private Practice
Anxiety Coaching
In today’s episode, we have the honor of talking to Dr. Yael Schonbrun on how to work, parent and thrive! Yael is a clinical psychologist specializing in treating relationships, co-host for the Psychologists Off the Clock podcast, an assistant professor at Brown University, and a mom of three. In this episode, we discuss her book "Work, Parent, Thrive: 12 Science-Backed Strategies to Ditch Guilt, Manage Overwhelm, and Grow Connection (When Everything Feels Like Too Much)” and gain insight and advice for parents who are trying to balance their roles as workers and caregivers.
This episodes dives into:
- The importance of rest for productivity and happiness.
- The tension between our role as parents and workers.
- How guilt can be an opportunity to reconnect and show up in a partcular way to a relationship we care about.
Guest Info:
Connect with Yael on Instagram @yaelschonbrun or her website here.
Resources Mentioned:
Thriving with ADHD and Anxiety Workshop
Yael’s Book
The Path to Peace
Bekome 20% off with code Justine20
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In today’s episode, I am beyond honored to talk to Amri Kibbler, Co-Founder and Chief Community Officer at @heymamaco. Amri shares her cancer journey with us, including the highs and lows of her mental health during her fight, how she navigated this diagnosis as a mom of two, and how her relationship with her business has changed since her diagnosis.
This episodes dives into:
- Amri's best advice for mothers who are currntly battling cancer.
- The various ways Amri copes emotionally with her cancer diagnosis.
- The power of community and connecting with others who are struggling with similar challenges.
Guest Info:
Connect with Amri on Instagram @amrikibbler or @heymamaco or her website here.
Resources Mentioned:
Hey Mama
The Path to Peace
Bekome 20% off with code Justine20
My Private Practice
Anxiety Coaching
Podcast Disclaimer
In today's episode, we hear from Dr. Jessica Mertz, a doctor of physical therapy, certified nutritionist, and athletic trainer. We discuss the connection between physical and mental health, how athletes are impacted emotionally by injuries, and her personal experience tearing her ACL as a competitive dancer in college.
This episodes dives into:
- Strategies for athletes coping with injuries and redefining thier identity.
- The role of physical therapy in mental health.
- The benefits of movement for mental health and fitness.
Guest Info:
Connect with Dr. Jessica on Instagram @drjessicamertzpt and @missionfitrehabandperformance or her website here.
Resources Mentioned:
The Path to Peace
Bekome 20% off with code Justine20
My Private Practice
Anxiety Coaching
Podcast Disclaimer
In today’s episode, we discuss the importance of having the right mindset to help you hit your goals as an ambitious but busy work mom, with mindset and movement coach Nadia Murdock. Nadia’s mission and purpose are to motivate others to adopt a self-positive mindset, leading to healthier choices around their lifestyle and body confidence.
This episodes dives into:
- Nadia's top tips for developing the right mindset that helps you actually achieve goals
- Common obstacles women face when trying to reach their goals
- Strategies for busy working moms to stay motivated and achieve personal goals while taking care of others
Guest Info:
Connect with Nadia on Instagram @nadiamurdock or her website here.
Resources Mentioned:
The Path to Peace
Bekome 20% off with code Justine20
My Private Practice
Anxiety Coaching
Podcast Disclaimer
In today’s episode, we get to hear from Lauren LaSalle, licensed therapist and coach for “highly sensitive people” @laurenlasallecoaching. As a highly sensitive person herself, she shares her expertise on what it means to be highly sensitive and offers practical tips and strategies for managing anxiety as a highly sensitive person.
This episodes dives into:
- The connection between highly sensitive personalities and anxiety.
- How to distinguish between highly sensitive personalities and other mental health conditions.
- Practical tips and strategies for managing anxiety as a highly sensitive person.
- How being a highly sensitive person can impact your emotions and mental health during motherhood.
Guest Info:
Connect with Lauren LaSalle on Instagram @laurenlasallecoaching or her website here.
Resources Mentioned:
The Path to Peace
Bekome 20% off with code Justine20
My Private Practice
Anxiety Coaching
Podcast Disclaimer
Does your heart pound, your body feels tense, or do you feel a sense of panic during your child's tantrums? I know I can’t be the only one that feels like they survived a battle after a toddler’s meltdown. If you feel me on this, tune into today’s episode with Dr. Sarah Bren, licensed clinical psychologist, and mom of two. Dr. Sarah shares her expertise on why tantrums trigger anxiety in mothers and the best ways to manage our own anxiety during our child's tantrums.
This episode dives into:
- The ways in which anxious parents can unintentionally perpetuate anxiety in their children.
- The importance of understanding and regulating our own emotions as parents.
- Strategies for managing tantrums and emotional dysregulation in children.
Guest Info:
Connect with Dr. Sarah Bren on Instagram @drsarahbren or her website here. You can get 10% off her course The Science of Tantrums with code Justine10.
Resources Mentioned:
The Path to Peace
Join my email list here!
Bekome 20% off with code Justine20
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In this episode, I have the honor of talking to Michelle Valiukenas about her experience of losing two babies during her motherhood journey and the grief that followed. Despite their tremendous losses, Michelle and her husband found the strength to start a foundation that helps improve outcomes of pregnancy, childbirth, prematurity, and infancy, as well as aid in the grieving process through financial assistance, education, and advocacy.
This episode dives into:
- The experience of infant loss and the ongoing grief and pain that comes with it.
- Making meaning out of loss and finding ways to honor the memory of a loved one.
- The importance of seeking support during times of grief.
- Coping mechanisms to support mental health after loss.
Guest Info:
Connect with Michelle on Instagram @colettelouisetisdahl or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Bekome 20% off with code Justine20
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Today’s episode is a solo episode, and it is all about my favorite mindfulness strategies! These are quick tips that busy working moms can use to become present in the moment, reduce stress and manage intense emotions. Tune in to find the best techniques for you to kickstart your journey to becoming a calmer version of yourself.
This episode dives into:
- Justine’s top mindfulness techniques such as meditation, deep breathing, and the 5 senses practice.
- How to use mindfulness as a skill to manage stress and anxiety.
- Strategies for detaching from negative thoughts and emotions.
Guest Info:
Connect with Justine on Instagram @_thoughtsfromthecouch_ or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Bekome 20% off with code Justine20
Podcast Disclaimer
If you're a working mom feeling stretched thin and struggling to find balance with everything on your to-do list, then this episode is for you! In today’s episode, we get to hear from productivity specialist Valerie Recore on how to become a more productive and less stressed working mom.
This episode dives into:
- Valerie’s top 3 tips for becoming more productive and feeling more efficient with your time.
- The importance of finding time for yourself as a working mom.
- How to give yourself permission to say “no” to guilt to take more off your plate.
Guest Info:
Connect with Valerie on Instagram @strideproductivity or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
Today’s episode features Lauren Dorman, Nutrition Therapist, Registered Dietitian, and Certified Diabetes Educator. Lauren has 20 years of experience helping chronic dieters and individuals struggling with disordered eating habits. She works on a self-care behavioral approach to healing one's relationship with food, body, mind, and themselves.
This episode dives into:
- The negative impact of disordered eating on individuals.
- The normalization of dieting and the effects of diet culture.
- The concept of intuitive eating and its importance for individuals to have a better relationship with food and their bodies.
Guest Info:
Connect with Lauren on Instagram @dont_diet_dietitian_ or her website here.
Resources Mentioned:
10 Ways to Practice Self-Care Through Nutrition
The Path to Peace
Join my email list here!
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Are you feeling overwhelmed by work demands and struggling to balance your personal and family life as a working mom? Join host and licensed mental health counselor Justine Carino as she shares her personal story about her relationship with work, how she has needed to change when becoming a mother, and her guidance on how to overcome the challenges of being a workaholic.
This episode dives into:
- The root cause of workaholism.
- The negative impacts of workaholism on personal relationships and health.
- The assessment Justine uses with her clients to determine workaholic tendencies.
- Strategies for finding a balance between work and personal life.
Guest Info:
Connect with Justine on Instagram @_thoughtsfromthecouch_ or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
In this episode, you will hear my conversation with psychologist Dr. Stephanie Lopez, former NASA psychologist and the founder of The Brave Method. She is passionate about helping high-achieving moms become more authentic and self-aware because she believes both directly correlate with how effective women will be in motherhood, at work, and in their lives.
This episode dives into:
- Understanding the root causes of perfectionism in motherhood.
- Strategies for expanding capacity to tolerate negative emotions.
- The importance of self-compassion and self-acceptance in the process of overcoming perfectionism.
- Techniques for more helpful ways of thinking.
Guest Info:
Connect with Dr. Stephanie Lopez on Instagram @drstephanielopez or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
In today’s episode, you get to hear life and manifestation coach Adriana Keefe @adrikeefe share her experience as a survivor of childhood sexual abuse and her journey toward healing and recovery.
This episode dives into:
- The role of trauma in shaping Adriana’s experiences with love and romantic relationships in her life.
- Finding the most effective strategies to heal and move forward after trauma.
- The power of speaking up and advocating for yourself and your values, despite others' opinions.
Guest Info: Connect with Adriana Keefe on Instagram @adrikeefe or her website here.
From one mom to another, I think we’ve all been in a situation where we react in the heat of the moment in a way that we wish we would’ve handled very differently. If this resonates with you, you will enjoy this conversation with Kate Smith as much as I did. Kate is a mother, mindful parenting educator, Certified Children's Yoga Teacher, and founder of the @Consciousmamasmovement
In this episode, Kate shares:
- The two fundamental steps to managing big emotions.
- The ways emotional literacy impacts the dynamics in your relationships.
- Strategies to teach emotional literacy to small children.
Guest Info:
Connect with Kate Smith on Instagram @Consciousmamasmovement or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
Today I am so excited to talk to Lindsay Binette, ADHD coach and founder of @TheWavyBrain. After her “late-in-life” diagnosis of ADHD, she worked to understand her brain. As a result, she took a deep dive into all things ADHD and developed a passion for neurodiversity support, education, and advocacy.
In this episode, Lindsay shares:
- The relationship between emotion regulation and ADHD in the brain.
- Top strategies for coping with symptoms of ADHD.
- The shocking differences in how ADHD presents in men vs. women.
Guest Info:
Connect with Lindsay Binette on Instagram @thewavybrain or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
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Do your negative thoughts seem to repeat on a continuous loop you can’t break? Let me tell you a secret… There’s a reason for this. Our brains are wired to think about all of the worst-case scenarios. Today we get to unpack all things related to overthinking, ruminating thoughts, and obsessive thought patterns with licensed psychotherapist and anxiety coach Amber Benziger @amber_vs_anxiety.
This episode dives into:
- Amber’s top 3 ways to manage obsessive overthinking.
- The most effective mindfulness interventions she teaches to her clients.
- Her non-negotiable nightly grounding routine.
Guest Info:
Connect with Amber on Instagram @amber_vs_anxiety or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
In today's episode, Dr. Christina Burns, founder of the Naturna Institute in NYC and Doctor of Chinese medicine, shares her personal experience with postpartum anxiety and depression and what helped her get through these dark times for her as a mother and wife. We have an honest, in-depth conversation about postpartum emotions and how it impacts our relationships with our partners, children, and even ourselves.
This episode dives into:
- The biggest challenges associated with postpartum anxiety and depression.
- Top 5 things helped Christina push through this difficult time in her life.
- The major shifts that happen in your relationships after giving birth.
Guest Info:
Connect with Dr. Christina Burns on Instagram @naturna_life or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
Do you find yourself chasing this ideal lifestyle that isn't working out like you thought it would? You “have it all,” but you feel stressed out and anxious about it? When my guest, Tim Collins, had his first panic attack while presenting to a room full of people, he realized something needed to change. In this episode, Tim Collins talks about his own experience with anxiety and how he was able to make some drastic changes that led to less stress and a better mental state of mind.
In this episode, Tim shares:
- His personal experiences with panic attacks.
- How to let go of the world's expectations around success to live a more fulfilling life.
- How making big lifestyle changes despite the fear of letting it all go can help improve your anxiety.
Guest Info:
Connect with Tim on Instagram @timjpcollins
or his website here.
If you are dying to know how ambitious mothers juggle parenthood, marriage, and a full-time career they love, then today’s episode is for you! My guest Lori Obreckling is a mom of four, wife, corporate leader, and the author of the book “Secrets of Super Mom.” She shares some of her personal strategies on how she tries to juggle it all and tells us some of the secrets of how to get it all done and still be a present parent.
This episode dives into:
- The struggle of juggling big career ambitions and being present in motherhood.
- Finding some semblance of work-life balance as a mom.
- Strategies and tips for moms who are feeling overwhelmed.
Guest Info:
Connect with Lori Oberbroeckling on Instagram @secretsofsupermom or her website here.
Resources Mentioned:
The Path to Peace
Quiz: What Type of People-Pleaser Are You?
Podcast Disclaimer
Today's episode reflects true resilience when it comes to struggling with mental health. My guest Alyssa Kurtz courageously shares her story of overcoming trauma, depression, suicide attempts, and self-harm behaviors and what she did to begin living a life that truly fulfills her.
This episode dives into:
- The difference between Dialectical Behavior Therapy (DBT) and Cognitive Behavior Therapy (CBT).
- The benefits of combining DBT and physical movement to help process emotions related to PTSD.
- The importance of the relationship between client and therapist for making true emotional change.
Guest Info:
Connect with Alyssa on Instagram @kurtzmma or her blog here.
Resources Mentioned:
The Path to Peace
Join my email list here!
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In today’s episode, I get to chat with fellow therapist Danielle Ireland, LCSW, to talk all about the feeling of guilt in overachievers, perfectionists, and people pleasers!
This episode dives into:
- How guilt differs from shame and embarrassment.
- The correlation between guilt and anxiety.
- Irrational guilt in overachievers, people-pleasers, and perfectionists.
- How to manage feelings of guilt.
Guest Info:
Connect with Danielle on Instagram @danielleireland_lcsw or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
In today’s episode, I get to talk with psychiatrist Dr. Shreya Nagula to debunk the myths that many people believe about psychiatric medication. Dr. Nagula treats adults suffering from anxiety, depression, and anyone dealing with significant life stressors or changes. Tune in to hear everything you need about the science, purpose, and benefits of taking psychiatric medication to treat mental health disorders.
This episode dives into:
- Common misconceptions people have about psychiatric medicine.
- The science behind psychiatric medicine.
- The role of psychiatric medication in therapy.
- The process of being evaluated by a psychiatrist.
Guest Info:
Connect with Dr. Nagula on Psychology Today here.
Resources Mentioned:
The Path to Peace
Quiz: What Type of People Pleaser Are You?
Podcast Disclaimer
Today we are diving into patterns of addiction in families with Jenna Dillulio @jennadillulio. Jenna is a sober social media influencer who has built a following by telling her own story and shining her light on her recovery from alcohol dependence. In this episode, you get to hear Jenna talk all about her life before she became sober and the problems that alcohol caused her.
This episode dives into:
- Patterns of addiction in families.
- Alcoholism is a progressive disease.
- The effects of alcohol abuse on everyday life.
- Things you can do to work towards a sober lifestyle.
Guest Info:
Connect with Jenna on Instagram @jennadillulio or her website here.
Resources Mentioned:
The Path to Peace
Quiz: What Type of People Pleaser Are You?
Podcast Disclaimer
Let’s face it, there are a lot of emotions to unpack when going through a divorce and they’re not usually easy to talk about. In today’s episode, I am grateful to talk to Olivia Howell as she opens up about her own personal story of divorce. Olivia is the co-founder of Fresh Starts Registry, created with the purpose of providing everything needed in one place to navigate life changes and begin again.
This episode dives into:
- The variety of emotions presents during a divorce.
- The importance of a support system throughout the process of divorce.
- The impact of an unhealthy marriage versus a healthy divorce on children’s mental health.
- The shift of long-held cultural narratives about the meaning of marriage.
Guest Info:
Connect with Olivia Howell on Instagram @freshstartsregistry or her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
Let’s normalize feeling just “okay.” All of a sudden, we have an expectation that we need to be happy all of the time, and if we aren’t, we must be doing something wrong. In today’s episode, I get to reset expectations around mental health with a fellow licensed mental health counselor and host of the podcast “Okayish”, Mary Ellen Dance.
This episode dives into:
- What self-care actually is and what it means.
- The false expectation that we should be happy all of the time.
- Managing negative or uncomfortable emotions.
- The unhelpful influence of social media on our perception of what mental health truly is.
Guest Info:
Connect with Maryellen Dance on Instagram @okayishpodcast or on her website here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
In this episode, I get to chat with a functional medicine practitioner and therapist, Jody Ellenor. She shares how she combines her training as a therapist, functional diagnostic nutrition practitioner, and yoga instructor to help women get to the root cause of anxiety and how she guides them through the journey of healing holistically.
This episode dives into:
- The top hidden causes of anxiety.
- The difference between functional and conventional medicine.
- Functional lab tests can reveal imbalances that can cause anxiety.
- Environmental factors can contribute to physical symptoms and anxiety.
Guest Info:
Connect with Jodie Ellenor on Instagram @healingjourney_services or on her website here.
Resources Mentioned:
7-Day Plan to Reduce Anxiety Without Medication
The Path to Peace
Join my email list here!
Podcast Disclaimer
Do you ever feel like living a healthy lifestyle is an unattainable goal in the hustle and bustle of your life? In today’s episode, I sat down with Kathleen Healy-holistic health coach, the business owner, and mom. She shares the top five foods that you can use to help reduce feelings of anxiety and stress, along with easy and attainable ways to incorporate them into your daily routine.
This episode dives into:
- The top five foods that you can use to help reduce feelings of anxiety.
- Foods to avoid can increase stress and anxiety.
- Habits to prioritize to keep stress levels down and keep your mental health grounded.
Guest Info:
Connect with Kathleen Healy on Instagram @Kathleenhealyhhc or on her website here.
Resources Mentioned:
FREE Super Simple Green Drink Guide The Path to Peace
Podcast Disclaimer
In today’s episode, I got to sit down with Sonni Abatta, an award-winning TV journalist, host of the podcast We Gotta Talk, and mom of three. Sonni opens up about her experience with illness anxiety, what her common worries are, how they manifest in her life, and what is helping her manage these thoughts and feelings.
This episode dives into:
- Defining illness anxiety disorder and how to manage it in your day-to-day life.
- How intergenerational trauma can affect younger generations and families.
- Differentiating healthy versus unhealthy coping skills.
- Finding a therapist that is compatible with your needs.
Guest Info:
Connect with Sonni Abatta on Instagram @SonniAbatta or her blog here.
Resources Mentioned:
The Path to Peace
Join my email list here!
Podcast Disclaimer
After a little break, today’s show kicks off Season 2 of my podcast! As hard as it can be to slow down sometimes, breaks are a wonderful way to fuel excitement and creativity. In this episode, I will teach you over 17 ways to manage feelings of anxiety. You might not be able to change the way you feel, but you can change the way you cope with how you feel.
This episode dives into:
- Simple but effective strategies for managing feelings of anxiety.
- The relationship between sleep and emotional brain function.
- The effect social media has on our mental health and how to manage it.
Guest Info:
Connect with me on Instagram @_thoughtsfromthecouch_ or my website here.
Resources Mentioned:
Path to Peace
Join my email list here!
Podcast Disclaimer
The habits that we engage in every single day matter. Our habits can either protect us from our stressors or enhance them. The more you prioritize healthy habits, the better you will feel about yourself. Sounds easy, right? Wrong. I know firsthand how challenging building healthy habits can be. That’s why I wanted to hop on here and talk about exactly that in order to support your mental health. Grab your free copy of my resource Creating Your Personal Wellness Routine (link in bio), grab some coffee or tea, and tune in for a happier and healthier you!
This episode dives into:
- How to navigate our emotions in order to use them as insight and information.
- How to recognize habits that appear helpful but are actually hurtful.
- Exploring different habits and trying what works best for you.
- Tips to staying consistent.
Guest Info:
Connect with me on Instagram @_thoughtsfromthecouch_ or her website here.
Resources Mentioned:
The Path to Peace Online Course
Creating Your Personal Wellness Routine Freebie!
Join my email list here!
Podcast Disclaimer
On today’s episode, I sat down with podcast host, transformation coach, and author Sam Led of @samledconsulting. We discussed how we can’t always believe what we think. We dive into Sam’s personal journey through his own mental health struggles while growing up, and how these challenges have led him to successfully support others. He helps his clients recognize that we each have the power to detach from our thoughts to create a peaceful inner state of well-being.
This episode dives into:
- How to tap into your inner intelligence to navigate through your thoughts and have compassion for yourself.
- The analogy of our brain as a machine that can glitch at times and requires system updates.
- Finding purpose and strengths outside of the negative thought patterns.
Guest Info:
Connect with Sam Led on Instagram @samledconsulting or his website here. You can also find Sam on YouTube and Tik Tok at Sam Led Consulting and make sure to check out his podcast, The Fearless Now.
Resources Mentioned:
Creating Your Personal Wellness Routine Freebie!
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Do you identify as a perfectionist? Do you struggle with perfectionistic thought patterns and behaviors that fuel your anxiety? If so, tune in and look no further than this episode with life and mindset coach, Nicole Baker! Nicole tells me all about the three different types of perfectionists and how these types struggle with setting goals. This episode dives into:
- The three types of perfectionists and how to know your type.
- The origins and purpose of perfectionism.
- How to start making personal changes to hit your goals.
Guest Info:
Connect with Nicole Baker on Instagram @lifecoachbaker or her website here.
Resources Mentioned:
Take Nicole’s FREE Perfectionist Type Quiz
6 Signs Your Perfectionism is Getting in the Way of Your Happiness
The Path to Peace Online Course
Podcast Disclaimer
Currently, in the United States, we live in a culture in which binge drinking is normalized, and has been for quite some time. As a result, young adults and college-age students struggle greatly with unhealthy drinking habits. For today’s episode, I sat down with recovery coach Alyssa Pelletier @alyssaraetherapy to discuss the impact that alcohol plays on our mind, body, and spirit. We discuss insights into unhealthy drinking patterns, a common theme of disconnection, practices to combat unhealthy patterns, and how recovery coaching can help. If you have ever questioned your relationship with alcohol, this episode’s for you!
This episode dives into:
- Differentiation between unhealthy drinking habits, binge drinking, alcoholism, and high functioning alcoholism.
- Societal norms, cultural norms, and family systems make us vulnerable to normalizing unhealthy patterns with alcohol.
- Tips to recognize you have an unhealthy relationship with alcohol and practices to shift your patterns and behaviors.
Guest Info:
Connect with Alyssa Pelletier on Instagram @alyssaraetherapy or her website here.
Resources Mentioned:
Yoga for 12 Step Recovery
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6 Signs Your Perfectionism is Getting in the Way of Your Happiness Freebie!
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Have you ever tried to listen to your gut instinct but you ignore it because fear steps in and you assume it’s just anxiety talking to you? Perhaps you’ve been searching for clarity on how to separate fear from your intuition. If so, this episode is for you! I spoke with a licensed therapist and business coach Josie Rosario, LMSW @joserosarionyc who combines spirituality with mental health to support her community in enhancing their mind-body connection. Tune in to hear her immense wisdom on how to lean into our intuition when making decisions.
This episode dives into:
- Defining intuition, how our body holds and communicates knowledge, and how anxiety can get in the way.
- The importance of building a connection to your body in order to build intuition and practices to begin.
- The importance of cultivating spirituality on your own terms in order to develop intuition.
- The role family of origin plays in our belief systems can impede our ability to listen to our intuition.
Guest Info:
Connect with Josie Rosario, LMSW on Instagram @josierosarionyc or her website here.
Resources Mentioned:
The Path to Peace Online Course
6 Signs Your Perfectionism is Getting in the Way of Your Happiness Freebie!
Join my email list here!
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Are you someone that struggles with social anxiety but you also really want a relationship? If so, this episode is made for you! I got the opportunity to speak with Dr. Christie Kederian @thedatedoctorchristie, who shares her wisdom and knowledge on dating with social anxiety. Dr. Christie is a nationally renowned dating expert who works with clients to empower themselves in order to feel empowered in finding the right relationship. We dive into the positive shifts of dating due to the pandemic, normalize new challenges, the role social anxiety plays, and so much more!
This episode dives into:
- Positive dating trends cultivated during the pandemic and cultural shifts on how we connect with potential dating partners.
- Defining what social anxiety is, how to cope with it while dating, and how to set boundaries to make you feel more comfortable while dating.
- How to pair your goals and desires with specific strategies and the importance of celebrating small accomplishments with your dating journey.
- A blueprint for success for dating with social anxiety.
Guest Info:
Connect with Dr. Christie Kederian on Instagram @thedatedoctorchristie or her website here.
Resources Mentioned:
-
Find the One Group Coaching with Dr. Christie Kederian
-
Creating Your Personal Wellness Routine Freebie!
-
6 Signs Your Perfectionism is Getting in the Way of Your Happiness Freebie!
-
Join my email list here!
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In episode 34 I have the privilege of speaking with Kaitlin Soule, LMFT @wellnessnotesbykatilin to discuss her important insights into the relationship between “people-pleasing” and anxiety. Kaitlin wears many hats as a therapist, coach, author, which provides her with a depth of wisdom into this topic. We get clear on what exactly “people-pleasing” is, how these traits develop, and how anxiety plays a role in it. We normalize the struggle, validate common experiences, and offer insights on how to heal. Don’t miss out on this important episode!
This episode dives into:
- How “people-pleasing” behaviors are obtained over time.
- The role that family relationships and family dynamics can play in “people pleasing” traits.
- Patterns and tendencies that build within “people-pleasing” and how they can impact relationships.
- Identifying your values in order to take more aligned action and minimize people-pleasing behaviors.
Guest Info:
Connect with Kaitlin Soule, LMFT on Instagram @wellnessnotesbykaitlin or her website here.
Resources Mentioned:
Creating Your Personal Wellness Routine Freebie!
6 Signs Your Perfectionism is Getting in the Way of Your Happiness Freebie!
Join my email list here!
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For today’s episode, I spoke with Mary Allard @maryelizabethallard, co-founder of the Ellement Collective and co-host of the Third Place podcast. Mary shares her story of having very difficult adolescent years in which she struggled with an eating disorder, managed anxiety, perfectionism, and overachievement, and on top of that was faced with her parent's divorced her mother’s diagnosis of breast cancer.
This episode dives into:
- Mary’s experience as a high performer, the connection to her family system, how it affected her, and why she created the Ellement Collective to benefit young girls going through similar struggles.
- How parent plays a role in how we show up in the world and how the passing of her father brought Mary to redefining accomplishing from passion versus accomplishing from anxiety.
- Mary shares about her eating disorder, the connection to her perfectionism, and how she has found healing and an ability to advocate for herself.
Guest Info:
Connect with Mary Allard on Instagram @maryelizabethallard or her websites here.
Resources Mentioned:
Ellement Collective
Julie Bjjelland, LMFT and HSP (Highly Sensitive Person) Expert
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For today’s episode, I sat down with Ali Prato @infertileafstories to talk about the very important conversation regarding infertility and mental health. Ali courageously shares her own story with secondary infertility, including what she endured during those years both mentally and physically, and how she coped. From this experience, Ali has fearlessly become an empowered leader within the community in order to normalize the experience of being challenged with infertility, as well as provide a space to be supported. Tune in to hear more!
This episode dives into:
- Ali’s personal journey with infertility and how she coped through this time.
- Anxiety, PTSD, depression, grief, and couples conflict during infertility challenges.
- Power of community when struggling with infertility.
- The relational challenges and barriers that occur as a result of infertility struggles.
Guest Info:
Connect with Ali Prato on Instagram @infertileafstories and @fertilityrally or her website here.
Resources Mentioned:
Creating Your Personal Wellness Routine Freebie!
6 Signs Your Perfectionism is Getting in the Way of Your Happiness Freebie!
Join my email list here!
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I sat down with Dr. Veronica Eyo @drveronicaeyo, Bilingual Licensed Clinical Social Worker with a private practice in LA. I am so honored to have her educate us on how imposter syndrome shows up in Latino and Black college students. Veronica has shared with me that her own personal journey as a first-generation college student influences her work in this niche. If any of this resonates with you or is useful for a friend, tune in now!
This episode dives into:
- Dr. Veronica Eyo breaks down imposter syndrome signs, symptoms, and possible causes.
- Dr. Veronica about her own experience of imposter syndrome throughout her educational and professional journeys.
- The connection of our core beliefs and imposter syndrome.
- Overscheduling, exhaustion, and irritability in college students.
- Anxiety, depression, and imposter syndrome among Latino and Black college students.
- Tips for managing imposter syndrome.
Guest Info:
Connect with Dr. Veronica Eyo on Instagram @drveronicaeyo or her website here.
Resources Mentioned:
Podcast Disclaimer
I was so honored to talk with Jaime McLaughlin @themachouseco, lifestyle coach for moms, self-care strategist, and beauty expert. In this episode, Jaime vulnerably shares her story of being diagnosed with ADHD in her thirties. She dives into the challenging experiences she faced throughout her life without awareness of this diagnosis, as well as what led her to seek testing and treatment for her challenges. Jamie shares her powerful message throughout this episode of the importance of listening to your intuition and the importance of learning to take care of yourself.
This episode dives into:
- What ADHD is.
- Jaime’s unique experience of being diagnosed with ADHD as an adult.
- How trauma and anxiety have impacted Jaime’s life.
- Jaime's symptoms of ADHD and how they impacted her life as a kid and entrepreneur.
- How medication enhanced her life and treated her symptoms.
- Jaime’s advice to twenty-somethings who struggle with ADHD.
- Justine & Jamie discuss different therapies that have been supportive for Jamie.
Guest Info:
Connect with Jamie on Instagram @themachouseco or her website here.
Resources Mentioned:
Purchase my “Own Your Wellness” Workshop tickets here: https://www.eventbrite.com/e/163311425871
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I sat down with therapist, writer, and podcast host Monica DiCristina, LPC. Monica and I dive into the topic of unhealthy family patterns. Monica shares how we sometimes find ourselves needing to set tough boundaries or even separate completely from our family of origin. This can be an incredibly challenging experience, so Monica and I discuss what this looks like and how to navigate it from a place of strength to honor your needs. This is an episode you won’t want to miss out on!
This episode dives into:
- How adult relationships and attachment patterns can clue us into uncovering our family’s unhealthy patterns.
- Tips to begin to tune in and recognize the effects of unhealthy family dynamics.
- The emotional map and the challenge of grieving people who are alive.
- The complexities and emotional challenges of setting boundaries with family members.
- The differences between boundaries, distance, and cut-offs.
- The troubles of triangulation and requirements of true healing within a family system.
- How to maintain a relationship while holding boundaries.
- Cultural and ethnic considerations within family systems and boundaries.
Guest Info:
You can connect with Monica on Instagram at @monicadicristina or her website here.
Purchase my “Own Your Wellness” Workshop tickets here: https://www.eventbrite.com/e/163311425871
Connect with me on Instagram here
Check out my website here
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I am so excited to talk with Mireya Lopez of the podcast Mothering Anxiety. Mireya gracefully shares her story of living with anxiety, the symptoms she experiences because of it, and the tools she uses that have helped her cope. She explains her motto of learning to embrace and love her anxiety, which has helped shift her perspective and manage her symptoms in a healthy way. If you are a person who struggles with anxiety or has a loved one who struggles with anxiety, this episode is filled with important insight and inspiration.
This episode dives into:
- Mireya’s journey through her anxiety and how it showed up for her.
- Justine & Mireya reflect on Mireya’s childhood and how her anxiety began.
- Mireya’s family’s response to her anxiety.
- The effects of people-pleasing on anxiety and learning to be there for yourself.
- Anxiety while pregnant.
- Seeking support and finding your true community while coping with anxiety.
- Mireya’s personal experience in therapy.
- How Mireya has learned to accept and love her anxiety.
- Mireya shares her mental health routine and tips for others to try!
Guest Info:
You can connect with Mireya on Instagram at @anxiousbutmagicalmama or my website her podcast Instagram at @motheringanxietypodcast.
Resources Mentioned:
- Mothering Anxiety Podcast
Connect with me on Instagram here
Check out my website here
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In this solo episode, I talk about family systems and how they affect the relationships we choose for ourselves. This isn’t just limited to romantic relationships, but friendships too. Tune in to hear exactly how our family of origin can influence who we choose to surround ourselves with, without even knowing it!
This episode dives into:
- How our families are our templates to connections and emotions throughout our life.
- Familiarity is comfortable and predictable, even if it’s dysfunctional.
- Human’s adoration and desire for predictability.
- How our subconscious is shaped from our life experiences.
- Understanding that a lot of dysfunction is unintentional.
- The role of empathy in facing dysfunction.
- Reflecting on our patterns to transform our habits and lead happier lives.
Guest Info:
You can connect with me on Instagram at @_thoughtsfromthecouch_ or my website here.
Resources Mentioned:
Podcast Disclaimer
I’m so excited to have Caitlin Murray of @bigtimeadulting on today’s episode! Caitlin uses her platform to share what is difficult about motherhood, highlights the challenges that no one wants to talk about, and normalizes it for us with humor. Exuding authenticity in all that she shares, in this episode Caitlin and I discuss her family’s experience of her son’s battle with Leukemia and the many emotional challenges they faced during his journey through treatment. If you need a little inspiration on how to stay resilient when everything feels out of control, tune into this episode.
This episode dives into:
- Caitlin’s vulnerable story of witnessing her son being diagnosed with cancer.
- The power of a mother’s intuition.
- How her anxiety manifested throughout his journey.
- Coping with mindfulness tools and enhancing self-awareness to manage anxiety.
- Learning that your fears are not facts.
- Caitlin shares her wisdom with others who may be going through similar challenges.
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Check out my website here!
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Today I’m joined by April Norris, creator of the podcast “Of Course...They Make Me Crazy.” April created her podcast to connect with those who live with or love someone with a mental illness. April vulnerably sits down with me to discuss what it was like to be raised by a mother who struggled with bipolar disorder and addiction. Through my conversation with April, she was able to shed light on the struggles her mother faced within her own upbringing that led to mental illness and many challenges. April remains honest and real throughout this episode. You won’t want to miss out if you have ever had mental illness in your own family.
This episode dives into:
- April bravely reflects on witnessing domestic abuse and trauma in her childhood.
- April talks about what it was like to be raised by a mother with Bipolar Disorder and addiction to pills.
- Long-term effects of trauma and the impact our family of origin has on our wellbeing.
- April shares what has helped her cope.
- How to move through shame.
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Check out my website here!
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In this episode, I sat down with Dr. Cassidy Freitas to discuss how difficult it can be to make decisions in life. Sometimes we become so overwhelmed with trying to make the right decision, we get stuck and avoid making the decision at all. Whether you struggle with anxiety, perfectionism, or just find decisions to be challenging in general, tune in to find out how more on how getting clear on your values can help!
This episode dives into:
- How to identify your values.
- How to use your values to identify your goals.
- Using emotions as an ally in identifying your values.
- Using our feelings as a guide to understanding our values.
- Avoiding rigidity and finding flexibility.
- Remembering compassion during daily life as well as during life’s transitions.
- Reflecting on your family of origin, community, and other contexts help you understand where values may stem from.
- Noticing societal messages and their impact on your values.
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I sat down with psychologist, author, and professor Dr. Michelle Maidenberg. We discussed how mindfulness can become more than just a concept, but a way of living. Whether we struggle from anxiety or are looking to manage unique emotional moments, Michelle shares her wisdom in how to cultivate mindfulness in our daily life to react from our values instead of our emotions.
This episode dives into:
- What mindfulness is?
- Being in the present moment.
- Understanding the difference between mindfulness, meditation, and other practices.
- Mindfulness is a state of being and the science behind it.
- The concept of “being” versus “doing.”
- Thoughts versus behavior.
- “Observing” mind versus “thinking” mind.
- Loving-kindness for yourself and others.
- How to get started practicing mindfulness.
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Check out my website here!
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In this unique episode, Janelle Brooke of Dear Bride Podcast interviews me on important topics to discuss with your fiance before tying the knot. We break down the 5 most important questions to ask your partner before saying, “I do!” It can be easy to get caught up in the excitement of forever, but these questions can prevent you from hitting speed bumps in the future. Tune in with your partner to find out how to become the best teammates for each other.
This episode dives into:
- The importance of talking about whether or not you want to have kids with your partner.
- Identifying what your family’s narratives are surrounding expectations regarding housework.
- Awareness that there is no “fairness” in a relationship.
- The hard discussion of finances and planning to budget.
- Importance of identifying where to spend the holidays as a married couple.
- Talking about your life dreams with each other and avoiding resentment by going after your goals and having the support of your partner.
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Check out my website here!
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On today’s episode, I get to share with you the insights from a dear friend and licensed psychotherapist Maayan Tregerman, LCSW-R. Maayan’s clinical work focuses on treating depression, anxiety, and adjustment issues with a specialization in “adulting”, relationships and parenthood. She also serves as the Assistant Clinical Director at the 5th Avenue Counseling Center in New York City. With Maayan’s plethora of wisdom and experience, she shares insights into dating during the pandemic. We discuss how different and difficult dating has been for singles throughout the past year. Maayan shares her perspective on how to address the need for both connection and intimacy while maintaining safety. Tune in to learn more!
This episode dives into:
- Weighing the value of social distancing and that of connection and intimacy.
- Reflecting on your capacity to be alone.
- “Cuffing season” during the pandemic.
- Rediscovering and redefining what intimacy means.
- Mindfully dating vs. impulsive dating.
- Navigating trust in relationships.
- Recognizing your own boundaries surrounding dating in the pandemic.
- The future of dating in the “post-pandemic” era.
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Check out my website here!
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Anne-Marie Conlan, LMHC is a licensed mental health counselor specializing in bereavement support and is the director of the Bereavement Center of Westchester. Anne-Marie and I talk about the impacts of childhood loss and the reality of the continuous processing that is required throughout the stages of life. Anne-Marie shares her knowledge regarding bereavement and the importance of seeking support from a counselor.
This episodes dives into:
- Anne-Marie debunks the myths surrounding grief counseling.
- Understanding and defining grief.
- Anne-Marie shares her own story of loss in her young adult years.
- Childhood loss and the possible shifts in perspectives regarding life.
- Life cycles stages and the impact of continual grief.
- The distinction between loss in early childhood versus teenage years.
- Factors that impact the grieving process.
- Finding new meaning and purpose and accepting a new path.
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Check out my website here!
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During today’s conversation on the podcast, I spoke with Matthew Ode, motivational speaker, coach, and cancer survivor. Matthew shares his inspiring story of overcoming cancer, surviving two coma’s and a long journey of recovery. Matt encourages his clients to find empowerment in taking small steps, staying connected to your community and always finding the positive perspective of every situation. Tune in for inspiration and guidance to overcome whatever challenge you may be faced with.
This episodes dives into:
- How his faith helped him maintain resilience in recognizing how to use challenges to his advantage.
- Matthew urges men to understand the importance and strength of feeling your emotions and remaining vulnerable.
- How Matthew’s shift in mindset and sense of community gave him strength and resiliency through his cancer treatment.
- Finding empowerment in considering how your actions will impact others.
- The power of surrender when you hit rock bottom.
- Taking failure as feedback.
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Check out my website here!
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In this episode, I spoke with Jose Lugo, founder and lead creative of the platform “We Are All One Story.” Jose shares his own story from being a teenage gang member to changing his life’s path to become a leader and change maker. Jose travels across the country to empower individuals in going from victim to owner in their own story and finding their value as a human. Through vulnerability and bravery, Jose shares with me the darkest parts of his past and more importantly how he overcame these moments. Tune in for wisdom and insights into taking charge of your own story.
This episodes dives into:
- Jose shares stories of his difficult childhood and how it led him to joining a gang.
- Association of violence and love.
- The positive virtues that Jose took away from his time in prison.
- The power of control in your environment and finding peace.
- Diversity and division in prison.
- The power of shifting blame and resentment for forgiveness and love.
- Jose recounts his downward spiral and personal mental health struggles.
- Jose’s advice on rebuilding yourself from moments of despair to letting go.
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Check out my website here!
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I am so honored to speak with Ralph DeQuebec, U.S. Marine Corps Veteran, purple heart recipient, true hero and leader. Ralph models how vulnerability and positive thinking can lead to resilience and courage. In this episode, Ralph shares with listeners his life changing injury in combat and how his journey towards recovery brought him many challenges and lessons that we can all learn from. Ralph outlines how the power of choice helped to rewrite his story to bring him peace and resilience. If you want to feel inspired, you need to listen to this episode.
This episodes dives into:
- Ralph DeQuebec shares his story as a U.S. Marine, Sled Hockey 2018 Gold Medalist, and co-founder of the platform “We Are All One Story.”
- The impact of 9/11 had on Ralph and his journey to joining the Marine Corps.
- Ralph honorably shares the story of his injury caused by a bomb explosion while serving our country.
- How positive thinking guided Ralph throughout various adverse events in his life.
- How Ralph found drive and passion again to continue living.
- The power of choice and mindset.
- Surrounding yourself with people who will support you in becoming the best version of yourself.
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Check out my website here!
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In this week’s episode, I connect with Licensed Professional Counselor and Coach, Holly Coneway. We dive into the challenges that come with not only choosing your career, but finding the balance between your passion and the practicalities of your chosen work. Holly shares her story of her unique journey to becoming a counselor and what her reflections of this process has taught her. Holly also shares with us how to remain practical and still follow your passion.
This episodes dives into:
- How our community affects career choices.
- Recognizing your values to align with your career.
- Changing our expectations of our creative outlets.
- The challenge of taking risks and learning that you can remain “practical” and also follow your passions.
- The importance of open mindedness in balancing passion and practicality in our careers.
- Finding mentors and people who are doing what you desire.
- How expanding our perspective is key to holding motivation and a positive outlook for our futures.
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Check out my website here!
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Today I’m really excited to share my conversation with Monica Denais, LatinX Licensed Professional Counselor and Certified Rehabilitation Counselor in Dallas, Texas. Monica was also a huge support to me in starting this podcast. We talk about the struggles of perfectionism, as well as how to identify and overcome these traits. Monica and I share our own struggles with perfectionism and how we have helped ourselves and our clients to cope and transform this way of thinking.
This episodes dives into:
- The positive twist of perfectionism and how to utilize it for good.
- How to identify perfectionism.
- How perfectionism shows up in various stages and cycles of life.
- Diving into the roots of perfectionism.
- Impact of your family of origin and the roles within our family system on perfectionistic tendencies.
- Justine & Monica share their own stories which led them to perfectionistic habits.
- How standards of communities and cultures impact perfectionism.
- The relationship between anxiety and perfectionism.
- The connection of procrastination and perfectionism.
- Shame as the driving force of perfectionism.
- Various models of therapy that support perfectionistic tendencies.
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Check out my website here!
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I was honored to sit down and talk with Licensed Marriage and Family Therapist, Alaina Brubaker. We discussed how women tend to struggle with trying to “do it all.” Alaina shared how she supports women in recognizing how to strive for more balance rather than burning out from overachievement. We debunked myths surrounding success and shared tips on how to set boundaries, ask for help and still feel accomplished while maintaining our overall well-being.
This episodes dives into:
- How validation of overachievement can create a harmful narrative.
- The female cultural pressure to “do it all”.
- Social media’s impact on our expectations.
- The role of guilt in avoidance of asking for support.
- Women’s struggle with other’s displeasure.
- The role of family systems in regard to overachievement.
- Expectations and need for fluidity in gender roles.
- Identifying our values to prioritize and recognize what we need to sacrifice.
- Thought patterns and reframing our worth.
- Asking “who am I when I’m not busy?”
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For this week’s podcast episode, I sat down with Alina Pedraza, owner of Fused Fitness and entrepreneur in the physical wellness field. Alina shares her passion for helping others and her love for cultivating community. We discuss how to empower ourselves in order to not only achieve our fitness goals, but transform our lives. Alina sheds light on the importance of resiliency and getting into the right mindset to lead a more physically and mentally healthier lifestyle.
This episodes dives into:
- Alina’s journey to becoming the owner of “Fused Fitness.”
- Her passion for helping people and how it keeps her focused.
- How physical health can empower every area of our lives.
- Development of empowerment and how Alina incorporates these lessons into her work as a personal trainer.
- Changing our story and relationships with food and fitness.
- How your mindset produces results.
- Alina’s personal tips for prioritizing physical health and exposes all of the choices we actually have!
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Check out my website here!
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In today’s episode, I speak with registered dietitian Ilyse Schapiro to debunk myths about trendy diets. We discuss better ways to achieve weight loss and/or weight gain and how to develop love for our bodies. Ilyse and I collaborate in identifying how harmful certain fad diets can be on our physical and mental health. Ilyse provides us with great knowledge for sustainable and alternative options to living a healthier life and building a positive relationship with food.
This episodes dives into:
- “Own Your Wellness” workshops with Ilyse and Justine.
- Discussion on current fad diets and whether they are a good choice for you.
- How simplicity can be the answer.
- The importance of seeking advice from credentialed professionals.
- Focusing on whole, fresh food instead of processed foods.
- How diets take up too much head space and the detriment this can play in making personal changes.
- The importance of patience and slowing down for weight loss.
- Negative effects of social media on our body image.
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On today’s episode, I sit down with long-time friend and holistic health coach Kathleen Healy. Kathleen shares how her background in teaching physical education and health in schools lead her to becoming a certified health coach. We talk about how her life changed for the better when she decided to make health and nutrition a priority in her twenties. Kathleen offers amazing insight into how to transform your body, mind, relationships, and much more through holistic health coaching.
This episodes dives into:
- Four core points of connecting food to your life.
- How focusing on her wellness gave her weight loss, rather than focusing on her weight or appearance.
- Kathleen’s creation of an accessible and affordable “Green Drink.”
- Inner workings of all your relations with food and how it impacts your life.
- How to find a good support system for accountability and motivation.
- Overcoming excuses, victimhood, and self-pity.
- Bio-Individuality and finding what foods work for you.
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Check out my website here!
Podcast Disclaimer
In this week’s episode, I sat down with fitness instructor and nutrition coach Sara Gagnon to discuss Sara’s journey with utilizing physical fitness to transform her mental health. Sara shares how experiencing a traumatic event shifted her to change career paths and follow her heart. While listening, you will learn through Sara’s stories and suggestions how physical fitness can be utilized to transform your entire being and lead a happier life.
This episodes dives into:
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How Sara discovered fitness as a way to support her own mental health.
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Sara’s symptoms of anxiety and depression.
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Sara’s experience losing her friend to suicide and how she coped during this time.
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Unhealthy coping skills.
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Sara’s workout routine.
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Advice for implementing exercise routines that work and are enjoyable for YOU!
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Check out my website here!
Podcast Disclaimer
In this episode, I sit down with Candy Lawrence to discuss her personal journey with Bipolar Disorder. Bipolar Disorder affects about 6 million people in the United States, but it is rarely talked about. Candy shares how her substance use affected her Bipolar II diagnosis and how sobriety was the missing puzzle piece to enhancing her mental health. Candy remains vulnerable throughout the episode in sharing her stories as her diagnosis unfolded, her experiences with the mental health system, how she manages her symptoms.
This episodes dives into:
- Candy shares her story of how she discovered she had Bipolar Disorder.
- Symptoms that were challenging to manage at the time.
- Candy shares how she learned to manage her symptoms and what has been most helpful for her in regard to therapy, medication, and holistic approaches.
- How resiliency has helped in managing Bipolar disorder.
- How to talk to others about a Bipolar diagnosis and how others react to the conversation.
- How to manage your mental health routine.
- How to prioritize and create a schedule to practice healthy coping habits.
- Challenges when living with Bipolar Disorder.
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Check out my website here!
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Statistics show that 1 in 5 women are sexually assaulted. Sexual assault is a topic we don’t typically shed light on. It can feel very uncomfortable to talk about, but it needs to be a conversation we get a little more comfortable having. In this episode I speak with Dana Caretta-Stein, a Licensed Mental Health Counselor who shares her expertise in treating survivors of sexual assault. Dana provides her insight on how EMDR therapy has helped her clients start their healing journey as well as the common experiences sexual assault survivors go through during their recovery and healing journey.
This episodes dives into:
- Who are people typically assaulted by.
- What should people do in order to help themselves recover from sexual assault and sexual trauma.
- Resistance to report sexual assault to authorities.
- Different therapies that may be harmful for survivors of sexual assault.
- Treating a survivor of sexual assault.
- Survivor resistance in seeking help from trauma.
- What is EMDR.
- What is Dissociation.
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Podcast Disclaimer
In this week’s episode, I practice vulnerability by sharing my experience of being an adult child of an alcoholic. Although hesitant to open up, I found it important to share this part of my story as it is relevant to many other individuals.
This episodes dives into:
- How I learned my father was an alcoholic.
- My father’s adverse childhood experiences and their impact on his disease.
- Alcohol as a learned coping skill for managing trauma related pain.
- What I learned from going to therapy.
- Common traits shared by adult children of alcoholics.
- My father’s journey to sobriety.
Guest Info:
Connect with Justine Carino on Instagram @_thoughtsfromthecouch_ or her website here.
The Path to Peace Online Course
Podcast Disclaimer
It's a normal part of life to experience occasional feelings of anxiety. Anxiety can show up in many ways, but when it starts affecting our everyday lives it can seem overwhelming and hard to manage. In this episode, I talk with Emily Johnson, founder of Buddy Mind Coach App. Emily has personally struggled with anxiety and panic attacks throughout her twenties and she walks us through her journey of what worked, what didn’t work and how her experience eventually helped her create the “Buddy” platform to make mental health more accessible to everyone.
This episodes dives into:
- Emily’s personal journey with anxiety.
- Emily’s first panic attack and how it felt.
- Managing and Coping with anxiety.
- Therapy as a tool to help with anxiety treatment.
- Tangible tips for managing anxiety.
- Emily’s Buddy platform to increase accessibility for mental health.
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Check out my website here!
Podcast Disclaimer
In this episode, I chat with Dan Sokal, a Licensed Clinical Social Worker who specializes in treating people who have been impacted by individuals in their life with narcissistic personalities. The topic of today’s episode really piqued my interest and I had to bring in an expert to share his expertise on how having a narcissistic parent affects our relationships and childhood experiences. Dan provides insight on what a narcissist is, his experience working with this population and how you know when a parent may be narcissistic.
This episodes dives into:
- What a Narcissist is?
- Differences between Narcissistic Personality Disorder, “sociopath”, or Antisocial Personality Disorder.
- Healing from a relationship when you have a Narcissistic parent and how it looks like.
- Signs that your parent may have Narcissistic Personality Disorder
- Challenges faced for those who were raised by a Narcissist.
- Setting boundaries with a Narcissistic parent & maintaining a healthy relationship.
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Check out my website here!
The Path to Peace Online Course
Podcast Disclaimer
This is a very special episode as I got to sit down with my supervisor to pick her brain on her area of expertise which is families and relationships. Families are your first source of social contact, they teach you how to live, how to interact with others, and how to make your way in the world. They are also the first group of people you learn to trust. As such, your family of origin is largely responsible for your thought patterns and behavior, especially when it comes to relationships. Because it is literally the basis from which you develop, your family of origin has a large impact on you and your life. In this episode, we dive into how your family of origin influences who you pick as a partner.
This episodes dives into:
- How our parents and family systems as a child and teen can impact our choice in romantic partners.
- Examples on how people take unhealthy habits or patterns from the families they grew up in
- Example on helpful habits or patterns that are taken from your family of original into your relationship
- How to see when your own baggage comes up in conflict with your partner.
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Check out my website here!
The Path to Peace Online Course
Podcast Disclaimer
Do you struggle saying NO to family members, friends, or romantic partners? Do you hold back because you don’t want to ruin the relationship? Do you find yourself having trouble asserting your boundaries? Justine speaks to Licensed Professional Counselor Mary Beth Somich on how to understand and set boundaries in your relationships. This episodes dives into:
- Why boundaries are important for us to maintain relationships.
- How to recognize when someone crosses your boundaries.
- Family of Origin and boundaries.
- Differentiation and enmeshment in relationships.
- How to establish, change or create new boundaries with people.
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Check out my website here!
The Path to Peace Online Course
Podcast Disclaimer
Most of us have gone through a breakup. A breakup can be one of the most stressful and emotional experiences in life. Even if it has been several months or years since your break up these feelings can surface and it’s okay to feel sad about it. In this episode, Justine speaks with Licensed Marriage and Family Therapist Darcie Brown on how to recover from heartbreak.
This episodes dives into:
- The emotional process and thought patterns that surface
- Unhealthy coping behavior after breakups
- Positive ways of coping through a breakup
- Grief and Loss from breakups
- Growing and learning from past relationship experiences
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Check out my website here!
Podcast Disclaimer
I am so excited to share this podcast with you. My name is Justine Carino and I am a Licensed Mental Health Counselor with a private practice in NY. I work with teens, 20 & 30 somethings, and pre-marital and newlywed couples. I treat anxiety, depression, relationship issues and family conflicts. In this episode, I talk a little bit about my choice to become a psychotherapist as well as my motivation to start a podcast. Thanks for tuning in!
Connect with me on instagram here!
Check out my website here!
Podcast Disclaimer