Welcome to the Beyond the Couch Podcast!
Beyond the Couch is a show devoted to celebrating you in your amazing life. Each episode, I will share valuable resources, tips, information, and content for many people across the world who might be holding on to fear and pain in their lives after a difficult experience to more effectively redefine their lives, get rid of that pain and fear that holds them back, and create a life they look forward to celebrating. Along the way, we will look at effective tools, practical tips, accessible resources, community supports, and eye-opening insights to help cultivate the life that we want to live and celebrate. In addition, I will be interviewing a number of guests as well as looking at other resources to share the best, most accessible, and most effective tools for listeners along their journey of transformation.
Be sure and listen below - episodes are short and jam packed with information to make sure you are getting a lot of information to turbo-charge your busy, full life!
"Celebrating YOU Together" - Episode 0 - Today, we explore some tips and strategies to work through shifts and changing times in our lives. I give you a bit of a background on who I am and what I can offer to help you navigate crossroads, milestones, barriers, and growth throughout your life.
"Understanding Disruptions" - Episode 1 - Today, we take a look at the ways that disruptions in our lives leave an impact. In particular, we notice the ways this can help us as we make changes but we also explore how this can leave us paralyzed, stuck, and repeating the same cycles over and over again. Finally, we look at some tools to get ourselves unstuck and moving forward.
"What Is Psychotherapy?" - Episode 2 - In today’s episode, we take a closer look at what psychotherapy is and how it can help us get unstuck in our lives to make the progress that we want to see, change the patterns we keep repeating, and help build new ones so we can create a life that we want to celebrate.
"What Is Reiki?" - Episode 3 - Reiki has come to receive much acclaim and recognition for its effectiveness as a powerful healing instrument. Reiki therapy is a holistic, gentle energy work process that assists in physical, mental and emotional healing. It is a simple, effective and powerful method of natural healing. Sessions provide a relaxing, soothing healing environment that ensures comfort and peace during your healing. This relaxed, peaceful state helps to contribute to our emotional, physical, and mental healing.
"Group Therapy" - Episode 4 - Groups are becoming increasingly popular in counseling interventions. The primary advantage of group counseling is that participants get the opportunity to learn from each other. Other benefits from group counseling include that groups can more closely resemble everyday circumstances, they help to build a sense of community and belongingness, they normalize “issues” as members find commonalities with others, and, especially in working through interpersonal challenges, they can be very therapeutic.
"Mindfulness" - Episode 5 - Mindfulness has recently become well known for its various benefits in helping to alleviate suffering for people. Whether this is a tool used to minimize and eliminate physical pain, emotional stressors, and mental health issues, the benefits of Mindfulness have been documented in a variety of sources. In fact, Mindfulness has become a mainstream tool for promoting overall wellbeing and preventative measures in maintaining optimal physical, emotional, and cognitive health.
"Mindfulness: A How-To" - Episode 6 - Mindfulness has a lot of neurophysiological benefits, which makes it a particularly useful tool for emotional, physical, and mental wellbeing. Many people don’t know how to get started making this a part of their routine so they have a hard time gaining the important benefits of this practice. We’ll explore how we can make this tool a powerful resource in our aspirations for both redefining ourselves and recreating pieces in our lives that we want to celebrate.
"Looking at Trauma: An Overview" - Episode 7 - There are a number of different events that can be traumatic. Some examples of these situations that may immediately come to mind include a serious and potentially life threatening accident, assault, natural disaster, or combat. Other types of experiences can be traumatic as well such as surviving or witnessing a crime or physical, verbal, emotional, and sexual abuse, as well as bullying or even a big move. Many people are exposed to traumatic events. In the time immediately following a trauma, most people will have experiences of posttraumatic PTSD. However, over time, for many people, those experiences naturally decrease, and they are not diagnosed with PTSD. In other words, they naturally recover from the traumatic event. There are some people who do not recover and are later diagnosed with PTSD.
"Mindful Monday: Mindfulness and Trauma " - Episode 8 - Mindfulness has been a useful resource in a number of different issues. In addition, posttraumatic stress disorder, or PTSD, brings with it a host of challenges and difficulties. We examine the ways that PTSD brings on neurophysiological changes and also the ways that Mindfulness can act to counter some of these negative neurostructural issues.
"Looking at Trauma: Re-Experiencing" - Episode 9 - We continue our exploration of the effects of trauma with a focus on PTSD. In particular, we examine one of the primary symptoms of PTSD that keep a person feeling as though the overwhelming, terrifying experience is happening again: Re-experiencing.
"Mindful Monday: Awareness" - Episode 10 - We continue our Mindful Monday series with a look at how we can practice Mindful awareness. A guided practice is provided to help us begin connecting with the present experience using our breath. Connections are drawn to how this can facilitate posttraumatic stress disorder (PTSD) responses. In particular, we discuss ways that this tool can help us to rebuild our lives and cultivate experiences that we want to celebrate.
"Looking At Trauma: Hyperarousal " - Episode 11 - We continue our exploration of the effects of trauma with a focus on PTSD. In particular, we examine one of the primary symptoms of PTSD that keep a person on high alert as though a threat is continuously eminent: Hyperarousal.
"Mindful Monday: Mindful Eating " - Episode 12 - If you’ve heard about mindful eating but aren’t sure where or how to start, I’ll guide you through some instructions for a brief mindfulness eating exercise. Mindfulness, with its focus on full awareness of the present experience without judgment or attachment is a foundation that many people have been missing in trying to overcome food cravings, addictive or emotional eating, binge eating, and stress eating.
"Looking at Trauma: Avoidance " - Episode 13 - If you’ve heard about mindful eating but aren’t sure where or how to start, I’ll guide you through some instructions for a brief mindfulness eating exercise. Mindfulness, with its focus on full awareness of the present experience without judgment or attachment is a foundation that many people have been missing in trying to overcome food cravings, addictive or emotional eating, binge eating, and stress eating.
"Mindful Monday: Body Scan " - Episode 14 - One very powerful technique we can use to reestablish contact with our bodies is known as body scanning. Because of the thorough and minute focus on the body in body scanning, it is an effective technique for developing both concentration and flexibility of attention simultaneously. It involves lying on your back and moving your mind through the different regions of your body.
"Looking at Trauma: Cognitive Shifts " - Episode 15 - Following traumatic events, many people experience changes in beliefs about themselves, the world, and others. In fact, there are a number of different thoughts related to these beliefs that then go on to impact the way we feel, act, and think. In turn, the reshaped beliefs following a trauma become more confirmed and reinforced. This can then contribute to notable changes in our lives – particularly in conjunction with the other three clusters of PTSD that we have looked at in our mini series. We explore the ways that this occurs along with several of the most common changes in thought patterns that accompany posttraumatic stress disorder.
"Mindful Monday: Mindful Movement " - Episode 16 - Today, we will explore Mindful Movement in our Mindful Monday mini-series. When we think of Mindful Movement, some things such as yoga, Tai Chi, Qi-Gong, and the classical martial arts come to mind. But we can engage mindfully in any type of movement. With Mindful awareness to our movements, we can work to more deliberately engage in the various activities of our routine. This way, we participate with our world in a more pronounced way and are in a better position to work through our options when situations arise that require us to make decisions that can benefit us.
"Redefining Stress " - Episode 17 - Some stress pushes you to meet goals by working harder or sticking with a challenging task. But sometimes stress reaches an unhealthy level that can prevent you from functioning well and meeting your goals. stress can affect your mood and ability to think clearly. It can also weaken your immune system and make you more susceptible to getting sick.
"Mindful Monday: Loving Kindness " - Episode 18 - In this meditation on lovingkindness, we allow ourselves to switch from the usual mode of doing to a mode of non-doing. Of simply being. As our body becomes still, we bring our attention to the fact that we are breathing. If distracting thoughts arise, acknowledge them, then return to the practice.
"Mindful Monday: How Mindfulness Saved My Life" - Episode 18a - Today, I share a bonus episode in our Mindful Monday series! I recently encountered an experience where drawing upon Mindfulness skills helped me escape a potentially deadly situation.
"Understanding Anxiety" - Episode 19 - We explore the definition of anxiety and uncover what makes it different from just day-to-day worrying and fear. We also look at how it shows up for us along with some contributing factors to why we experience anxiety.
"Managing Anxiety " - Episode 20 - Last week, we looked at what anxiety is and how it shows up in our lives. We also looked at why we may experience it. In this episode, we share some ways of better managing our anxiety both in the short term and in keeping it at bay over the long term.
"Depression: An Overview" - Episode 21 - Depression can grip so many of us at one time or another. In fact, there are many ways that it has come over each of us. In today’s episode, we take a look at what depression is, who it affects, and what it looks like. We set the stage for some ways that depression tends to show up that we don’t typically think of.
"Depression: Working Through" - Episode 22 - After exploring how depression shows up in our lives and the ways that it can get in the way of the life we’re looking to build, we now move into how we can begin to alleviate depression.
"Insomnia: How Did You Sleep?" - Episode 23 - After exploring how depression shows up in our lives and the ways that it can get in the way of the life we’re looking to build, we now move into how we can begin to alleviate depression.
"Mindful Monday: Mindfulness of Emotions" - Episode 23a - After exploring how depression shows up in our lives and the ways that it can get in the way of the life we’re looking to build, we now move into how we can begin to alleviate depression.
"Insomnia: Get Some Sleep!" - Episode 24 - Sometimes, the things we do to try and help ourselves get some sleep end up making our insomnia worse. Instead, there are other approaches we can take to help make sure we are sleeping soundly so that we can face the following day more refreshed and take on the things we are looking to build in our lives.
"Celebrate Your Social Brain with Group Therapy!" - Episode 25 - Today, we will be talking GROUPS with Katie K. May of Creative Healing Philly. Katie K. May is a DBT Certified, Licensed Therapist for Teens in Pennsylvania. She specializes in running groups for teens who experience anxiety, depression and self-harm behaviors, with a passion is helping clients learn to express and cope with overwhelming emotions in healthy ways so that they can move forward in life EMPOWERED and able to create their own path to happiness.
"Assertiveness Improves Relationships!" - Episode 26 - Today, we will be talking how assertiveness improves our relationships with psychotherapist and coach Dr. Julie Hanks, author of the Assertiveness Guide for Women.
"Mindful Monday: 5 Mindful Senses" - Episode 27 - This is a quick and relatively easy exercise to bring us into a mindful state quickly. If you only have a minute or two or, for whatever reason, you don’t have the time or tools to try a body scan, the five senses exercise can help you bring awareness to the current moment in a short amount of time.