The Mental Health Coach | Coping Skills, Boundaries, Grief, Trauma, Marriage Counseling

43: Do I Have Anxiety or OCD? Understanding OCD with Guest Carrie Bock | OCD Awareness Week

Welcome to this episode of The Mental Health Coach podcast! This week is OCD Awareness Week, and we’re diving into an important conversation about obsessive-compulsive disorder with a special guest, Carrie Bock. Carrie is a Licensed Professional Counselor who specializes in helping people navigate the challenges of OCD. Together, we’ll explore the difference between OCD and anxiety, what exacerbates symptoms of OCD, how it impacts people's lives, and what effective treatment looks like.
 
OCD Awareness Week is dedicated to raising awareness, reducing stigma, and providing education about OCD. People with OCD often experience significant distress and impairment in their daily functioning due to their symptoms and around 1/3 of people with OCD do not receive the treatment that they need. Many misconceptions surround the disorder, and this week is an opportunity to provide important information about OCD while dispelling myths and encouraging those who are struggling to seek the treatment they need. Whether you're seeking a better understanding of OCD or looking for ways to support someone with it, this episode is packed with valuable insights. Let’s dive in!
 
About Our Guest: 
Carrie Bock, LPC 
www.carriebock.com
Podcast: Christian Faith and OCD
Instagram: @christianfaithandocd
 
 
Hi friend!If you've been around for a while, you know I'm passionate about helping you feel less overwhelmed and more connected to yourself and your loved ones. Just like physical fitness or achieving work and financial goals, good mental health requires intentionality—building routines, structure, and practices that support your well-being.
If you're ready to feel more present and less stressed, the first step is identifying the practices that work best for you and making them a priority. That's why I created a free guide: 5 Steps to Discover and Implement Your Non-Negotiables: A Busy Parent’s Guide to Feeling Less Overwhelmed and More Present.
This guide will help you uncover what you need to feel grounded and give you a plan to make it part of your daily life.
Get your free copy today!
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!
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42: Do I Need Mental Health Support? How to Find the Right Help—Your Questions Answered

Did you know that 1 in 5 adults in the U.S. experience mental illness each year? For many, that translates into daily struggles with conditions like anxiety, depression, and PTSD, among others. And yet, nearly 50% of those with a mental illness don’t receive treatment. Stigma, lack of access, or simply not knowing where to begin keeps many people from seeking the help they need.
 
In this episode, I will address commonly asked questions and concerns regarding mental health and how to seek help including: 
How do I know if I need mental health support? 
I am worried about the stigma of needing mental health care.
What is the difference between a therapist, a psychologist and a psychiatrist and how do I know which to choose? 
How do I know if I need medication for my psychiatric concerns? 
How do I find a therapist who is a good fit for me? 
Can I use insurance for therapy? 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!
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Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!

41: Feeling Overwhelmed or Resentful? Learn How to Set Boundaries to Protect Yourself and Your Relationships

Last week on the podcast, we had my long-time mentor, friend, and colleague, Juliane Taylor Shore on to talk about her book, Setting Boundaries that Stick. Since that conversation, I have continued to think about boundaries and wanted to highlight a few takeaways from our conversation and also share some other thoughts I have been having about how boundaries are so important, especially as we navigate caring for ourselves, our families, and our relationships.
 
In this episode, we will discuss:
How we know we need to set a boundary
Why boundaries are an essential part of self-care and relational health for parents
Whether our boundaries are too porous or too rigid
The difference between a complaint, demand, request, and boundary
The importance of taking time outs in relationships
How boundaries protect us AND our relationships
The grief that come up when we make requests and others aren't willing to meet our need or request
 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 

40: Setting Boundaries That Stick: Building Practices to Navigate Hard Moments and Build Authentic Relationships with Juliane Taylor Shore

We know that boundaries are important, but figuring out what those boundaries should be—and how to enforce them—can be challenging. In this episode, I’m joined by my long-time mentor, friend, and colleague, Juliane Taylor Shore, therapist and author of Setting Boundaries That Stick. Together, we unpack the neuroscience of changing your brain, break down the four types of boundaries, and share a practical example of how setting a containing boundary can help you pause during moments of overwhelm, allowing you to show up in a way that feels more grounded, intentional, and in your integrity in your relationships. If you're ready to strengthen your boundaries and transform your relationship with yourself and others, this episode is a must-listen!
 
About Our Guest: 
Juliane Taylor Shore, LMFT, LPC, SEP, is a therapist, author, and teacher who is creating spaces where people can move into more self-compassion, self-trust, empowerment, and integrity. She regularly teaches and speaks to people from all around the world and translates new understandings in neurobiology into practices that can support brain change. 
She came into the therapy world as a client who argued that feelings didn’t matter only to find herself all these years later having followed neuroscience to the obvious conclusion: we are really feeling and meaning making beings driven by our interdependence. She believes that embracing that reality is key to finding purpose and deep joy.
She is the author of Setting Boundaries that Stick: How Neurobiology Can Help You Rewire Your Brain to Feel Safe, Connected and Empowered. She is an associate Instructor with the Coherence Institute and a core faculty member with Therapy Wisdom.
She lives in Austin, Texas with her husband, Adam, their daughter, Stella, and their rescue pointer mix, Layla. When she isn’t thinking about therapy or reading the latest neurobiology research, she can be found watching the British Baking Show while creating art shoes for her dear friends.
Learn More: https://www.julianetaylorshore.com/
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
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Leave a written review on Apple Podcasts!
 

39: Family Law Attorney Shares Insights On Navigating Divorce with Less Conflict And Lower Costs

Did you know that nearly 50% of marriages in the U.S. end in divorce, often leaving parents and children emotionally overwhelmed?
 
In this episode, I’m joined by family law attorney and advocate Charles Jamieson to explore actionable steps to help save your marriage, collaborative approaches to navigating divorce that reduce conflict and cost, and important options you need to know when facing this challenging process.
 
Whether you're working to repair your relationship or moving through a separation, this conversation provides valuable guidance for navigating one of life’s toughest transitions.
 
About our guest:
Charles Jamieson, a legal luminary with over 40 years of experience, leads the esteemed Law Firm of Charles D. Jamieson, P.A. Specializing in family rights in divorce cases, he is board-certified in Marital and Family Law, serving as a trusted attorney across more than 20 states. Charles is not only an astute legal mind but also an advocate for vulnerable families, emphasizing a lifelong dedication to equity, integrity, and transformative advocacy.
 
Additional Interviews With Charles: 
How to Split A Toaster: Prenups: The Key to an Amicable Divorce? with Charles Jamieson
UnDeletable Dad: #60. False Allegations with Attorney Charles Jamieson
Intentional Divorce Insights:Things Your Divorce Attorney May Not Tell You but Should
Talking About Kids: How the legal choices you make during a divorce impact family well-being with Charles Jamieson
 
Connect With Charles Jamieson
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 

38: Suicide Prevention Awareness: The Conversation That Could Save A Life

September is Suicide Prevention Awareness Month, a time to break the silence around a topic that often feels overwhelming. In today’s episode, we’re addressing suicide head-on—dispelling common myths, recognizing key warning signs, and offering actionable ways to support yourself or loved ones during a crisis.
 
As parents and caregivers, it’s also important to know that suicide is the second leading cause of death among youth aged 10-24 in the U.S. According to the CDC, in 2021, more than 1 in 5 high school students seriously considered suicide, and 1 in 10 made an attempt. These numbers are a sobering reminder of how critical early intervention and open conversations about mental health truly are.
 
Remember, help is always available. Whether through a therapist, a suicide prevention hotline, or community resources, there are people ready to guide you and your loved ones through difficult times. Together, we can create a culture of care, understanding, and hope.
 
Whether you've been personally impacted by suicide or want to be more informed, this conversation could make a life-saving difference.
 
Resources: 
World Health Organization on Suicide Prevention Day 
NAMI on Suicide
NAMI on Navigating A Mental Health Crisis
988 National Suicide & Crisis Line  – text or dial 988 or Chat with Lifeline
National Suicide Prevention Lifeline: 1-800-273-8255 or Chat with Lifeline or Text HOPELINE to 741741
The Trevor Project Lifeline (LGBTQ+): 1-866-488-7386
Crisis Textline: Text HOME to 741741
Substance Abuse and Mental Health Services Administration Disaster Distress Helpline: 1-800-985-5990 or Text TalkWithUs to 66746
Veterans Crisis Line: 1-800-273-8255 or Text 838255
National Domestic Violence Hotline: 1-800-799-SAFE (7233)
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 
 
 
 

37: Therapist Q&A: How to Help Your Anxious Child, Overcoming Perfectionistic Paralysis, and Balancing Accountability and Compassion in Parenting

In this episode, we are doing a Q&A where I address three questions from listeners of the podcast: 
 
1. How do I help my college student who is spiraling on the phone with anxiety? 
 
2. I feel paralyzed in my creative endeavors due to perfectionism and fear of failure. What do I do? 
 
3. How do I balance accountability and compassion both in parenting and with myself? 
 
If you have a question or topic suggestion for the podcast, I'd love to hear it. You can submit it at www.jenalley.com/podcast
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 
 
 
 
 
 

36: Finding Peace: Author Kimberly Byers on Navigating Grief After Losing Her Mom to Cancer

National Grief Awareness Day is August 30th and is dedicated to raising awareness of the many ways in which individuals cope with loss. It offers resources to those going through personal losses and reminds us to support people we know who are grieving. 
 
Guest Kimberly Byers, author of Grief Almost Had Me! Peace Brought Me Out: 7 Steps From Grief to Peace, shares her story of her relationship with her mom, her mother's diagnosis of cancer and being her caretaker, and her own personal grief journey. She graciously shares her process and what helped her move through her grief following her mom's death. 
 
About Kimberly Byers: 
www.byherspom.com
Book
Workbook
Journal
Email: kim@byherspom.com
Social media: iamkimbyers
Google: Kimberly L Byers
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 
 
 
 

35: Change is Hard: Mental Health Strategies for Navigating Life's Transitions

Change is an inevitable part of life, but that doesn't make it any easier. Whether you're sending your little one off to school for the first time, settling your kid into their college dorm room, or navigating a major life shift like a new job or moving homes, transitions can be tough. In today's episode, we're diving into the messy, often emotional journey of navigating life's big changes. In this episode, we are going to look at transition through the lens of some of Dr. Brené Brown’s work and identify practical strategies for helping ourselves as we navigate transition.
 
Resources:
Mental Health Daily Tracker
 
Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them 
 
Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion 
 
Episode 31: Tangible Tips if You Are Feeling Overwhelmed or Burned Out 
 
Rising Strong by Brené Brown
 
Today's Sponsor: 
https://realtyit.com/ - Contact to design your dream website. They built my website (jenalley.com)- check it out! 
 
Next Steps: 
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!
 
 
 
 

34: From Body or Food Obsession to Freedom: Health Tips from a Physician Assistant-Turned Health Coach

Do you feel like you spend a lot of time thinking about your body or your weight or what you should or shouldn’t be eating? If so, you are not alone! We live in a society that is obsessed with thinness and dieting. We know that ruminating about our food intake or our body or how we look promotes low self-esteem and ties our self-worth to a number on the scale or how we look in a bikini. Even worse, it can lead to disordered eating, anxiety, eating disorders and poor mental health.
 
I had the opportunity to interview Kelsey Wickenhauser, a Physicians Assistant turned Health Coach, for the podcast. We discuss nutrition, exercise and habits to promote physical and mental health and to break free from the cycle of obsessing about our bodies and our weight. We also explore ways to help ourselves and our families be more healthy in order to live into who we want to be or who we feel called to be.
 
Guest Info:
Kelsey Wickenhauser: Kelsey is a Physician Assistant turned Christian health coach
 
Kingdom Fit Moms Podcast:https://podcasts.apple.com/us/podcast/kingdom-fit-moms-christian-weight-loss-whole-food-meal/id1689606078
 
Website: kelseywickenhauser.com 
 
Instagram: https://instagram.com/kelseywickenhauser
 
Free Facebook Community: www.facebook.com/groups/fitforlifewithkelsey
Kingdom Fit Moms Community
 
Email: info@Kelseywickenhauser.com
 
Join Fit Moms Accelerator, the #1 Kingdom-minded weight loss boot camp:www.kelseywickenhauser.com/join