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

23: Mental Health and Wellness Part 1: Ask a Therapist- Getting Down to the Basics of Mental Health (Guest Interview with Joy Johnson)

I was excited to guest on Joy Johnson's podcast, The Journey to Becoming. Joy is using her platform to spotlight mental health this month for Mental Health Awareness Month after experiencing heartbreaking mental health trauma in her own family. 
Part 2 will be aired next Wednesday. 
You can find Joy Johnson on Instagram.
Resources
NAMI
 
Find a therapist
 
Feelings and Needs List
 
Mental Health Tracker/Daily Check-In Sheet
 
Next Steps: 
 
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts!
 
Thanks for listening!
 
 

22: Mental Health Awareness Month: Do You Or A Loved One Struggle With Anxiety? Here's What You Need to Know.

In light of Mental Health Awareness Month, this episode explores the most commonly diagnosed mental health disorder, anxiety. We will talk about the different anxiety disorders, symptoms, causes, and treatment options. We will also talk about something you need to know about your anxiety AND something you can do to help it! 
 
Next steps:
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistReview this episode!
 
Thanks for listening!
 
 

21: Mental Health Awareness Month: An Overview of What You Need to Know

It is Mental Health Awareness Month and this episode explores what mental health is, how to identify if you or someone you know (including your child) might be struggling, ways to support your mental health, and next steps if you or a loved one needs support. 
 
Resources: 
Feelings List
Brené Brown Empathy Short
Next steps:
Join the Community!
Become a Modern Family Mental Health Insider!
Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistReview this episode!
 
Thanks for listening!
 

20: Tired of Living on Autopilot? Incorporate THIS to Help You Live With More Purpose and Intention.

Our lives are short and precious, but with the many tasks and demands of adulting (and parenting), it is easy to just push through the days in order to relax (and often numb out) in the evening. If you find yourself going through the motions but not feeling as joyful, present, or excited about life as you'd like to be, this episode offers strategies for helping you identify what you want life to look and feel like and how to make it happen. 
 
Next steps:
Join the Facebook community! 
Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistReview this episode!
 
Thanks for listening!

19: Struggling After Trauma? Here Are 10 Things I Learned About Trauma From Being a Columbine High Student.

If trauma has changed you, there is nothing wrong with you and you’re not doing it wrong. Trauma has an ongoing impact on how we think, how we perceive our world, and how we survive our present. This week on the podcast, we are talking about ten things I learned about trauma both from being a student at Columbine High School during the shooting and from my practice as a trauma therapist. This year marks the 25th anniversary of the shooting.  It is my hope to share some of the insights from my own experience with you to support your own journey through trauma. 
 
Resources: 
The Body Keeps the Score
 
Next steps:Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistReview this episode!
 
Thanks for listening!

18: Struggling or Going Through Something Hard? Here Are Tips to Get You Through.

We all go through tough times. When we are having a hard time, it is easy to want to numb out, withdraw, or ruminate. This episode provides strategies to help you navigate the difficult or uncertain seasons of life. 
 
Next steps:Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistReview this episode!Thanks for listening!
 
Resource: 
Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them

17: Want to Feel More Creative & Energized and Less Anxious or Depressed? Try this.

In a world that values productivity and checking things off of the to do list, it can feel like we don't have time to rest. Studies show, though, that we don't have time NOT to rest.
Rest (while we are awake) can take many forms, but the main idea is that we move from an external focused state where we are DOING to an inward state where we are BEING. Whether it is active rest or more passive rest like sitting on the couch meditating, it is vital for brain health as well as boosting creativity, problem solving, and energy that we take breaks to rest.
If rest feels weird or unsafe for you, it may take practice getting used to not actively doing something or taking in information from a screen to distract you from your internal world. You also may need support from an experiential therapist to help move rest from feeling less okay to more okay.
Please also listen to Episode 6 which explores emotions as well as Episode 4 on self-compassion for more information.
You also might check out this Ted Talk and article on the seven types of rest that every person needs.
Next steps:
Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Review this episode!
Thanks for listening!

16: I Feel Lonely and Disconnected. What Can I Do About It?

In this episode, we explore the pathway to connection and leaning into vulnerability in order to feel less alone and more fulfilled in our relationships.
Nearly 60% of the US adult population reports feeling lonely on a regular basis. Loneliness may be a huge public health threat regarding the impact it has on our minds and bodies.
In thinking about the causes of loneliness, I think that America’s value of rugged individualism in addition to social media, technology, and busyness are all contributing factors. We often don’t have time or make time for connection and when we do, it is shallow.
It takes spending both quality and quantity time with people to really build relationship, to trust, and to know the ins and outs of one another’s lives. For those of us who were in college pre-iPhone, think back to your days at university. If you had a core group of friends, you likely spent tons of time studying, making food, exercising, and just hanging out with one another. This led to closeness and deep connection.
While adulthood already presents challenges to this type of relationship because of increasing responsibilities and less dedicated time, I think the iPhone, streaming services like Netflix, and technology at large has made us even more distant and less connected to our neighbors and community members. Social media also paints idyllic pictures of the avatar that people want to present to the world- a polished version of oneself. Consequently, we are often comparing our insides to others’ outsides and are even less likely to be open and vulnerable with others. And, without quality time and trust, it is even less likely that we will be vulnerable in the relationships that we do have.
I believe that one of the anecdotes to this is being more real and honest about the things that are happening in our lives and who we are. It takes courage to be vulnerable or to be the first person to say, “I am struggling.” Or, “This hard thing is happening.” But when it is met with compassion and connection, we feel less alone, more connected, happier, and healthier.
Today’s episode on A Mental Health Podcast, Between the Two of Us, explores the power of vulnerability in our relationships. It can be found on Spotify and Apple Podcasts.
Resources:
Brené Brown's Ted Talk, The Power of Vulnerability

15: Tips for Learning Your Nervous System and How to Move Back Into Regulation to Handle Life’s Stressors

The "window of tolerance" is a concept commonly used in psychology and mental health to describe an optimal state of arousal where a person is best able to manage stressors and emotions effectively. It's essentially a zone where you feel safe, regulated, and capable of dealing with whatever life throws your way.
Our window fluctuates based on many factors and se all move outside of our window of tolerance at times. Certain emotions or situations may cause you to repeatedly move outside of your window. Techniques like mindfulness, grounding exercises, and therapy can help you widen your window of tolerance and develop resilience in the face of adversity.
Resources:
Window of Tolerance Image and Description (NICABM)

14: Getting Real About The Discomfort of Growth and Change

If you lived to be 78, the average age of death, how many years do you have left? That might sound morbid, but I think there is something powerful about helping us to prioritize and be intentional with our lives and relationships when we are reminded of its brevity.
Many of the things that we want for our lives require us stepping outside of our comfort zone. Most things that are worth doing and having (from a good relationship to scaling a mountain to finally owning that dream lake house) come through intention, hard work, and some discomfort.
What is important to you? As Mary Oliver surmises, “Doesn’t everything die at last, and too soon? Tell me, what is it you plan to do with your one and precious life?”
If you want help identifying what is important to you and how to be more intentional, here is a free resource for you!