You're always fine

Unpack that

Thu, 06 Jun 2024 00:00:00 -0400

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In this episode of 'You're Always Fine,' hosts Kristine and Theresa introduce a new segment called 'Unpack That.' Using conversation starter cards, they delve into personal topics such as human superpowers and feeling misunderstood. Theresa reveals her confidence and authenticity as her superpower while maintaining a strong stance on not giving a sh*t about others' opinions. Kristine shares her journey of finding peace and contentment amid life's chaos, indicating how her rare disease became a catalyst for self-acceptance. Both hosts reflect on their vulnerabilities and challenges, exploring themes of forgiveness, self-worth, and parenthood.

Cabana Pods offers a therapeutic experience through immersive reality, focusing on emotional resilience. Research shows that immersive technologies tailored to one’s needs can immediately positively change well-being, mood, stress relief, and mindfulness.
Learn more about Cabana pods at https://www.yourcabana.com/pod

Building bridges in mental health

Thu, 30 May 2024 00:00:00 -0400

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What unique challenges do military veterans face when transitioning into civilian life, and how can mental health professionals better support them? This episode features Kenneth, the Assistant Dean of the Online MSW Program at Syracuse University, who brings his extensive experience from the military and mental health sectors to our discussion. Kenneth opens up about his journey, from earning his graduate degree at the University of Pennsylvania to his various impactful roles in the Air Force. We explore his commitment to bridging the gap in mental health care for veterans, particularly those facing homelessness, and the critical need for military cultural competency among providers.

Our conversation takes a deeper look at the innovative partnership between Syracuse University and Cabana, which seeks to enhance mental health support for veterans through comprehensive services and internships. Kenneth and Kristine illuminate the importance of personalized care, meeting clients where they are, and utilizing technological advancements to break down barriers to mental health access. We also discuss the importance of community and support networks for individuals facing invisible struggles and the vital role of professional dedication in fostering a stigma-free environment.

Vacation state of mind

Tue, 28 May 2024 01:00:00 -0400

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Ever come back from a vacation feeling like you need another one to recover? We’ve all been there, and this week on Bite of Balance, we’re tackling this exact dilemma. Learn how detailed lists and a flexible mindset can transform your family vacation from chaotic to carefree. Discover how embracing the chaos can lead to the most memorable moments of your trip. Say goodbye to post-vacation blues and hello to extending those vacation vibes a little longer. Plus, we tackle the modern challenge of truly unplugging from work. Find out how to set tech boundaries and prioritize what’s truly urgent, so you can come back from your trip refreshed rather than frazzled. Tune in for all this and more, and keep that vacation bliss alive!

Vacation from your vacation

Mon, 20 May 2024 23:00:00 -0400

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Feeling like you need a vacation from your vacation? We've all been there, and in this episode, we're your travel buddies here to help you avoid the vacation hangover and actually relax and recharge when you are away. It's a roundtable of tales and tips as we share our collective wisdom on packing smart—not hard—handling the unforeseen with finesse, and striking that perfect balance between a well-planned itinerary and the joy of spontaneity. Join us as we navigate the waters of vacationing with family in tow and meeting expectations. Get ready to arm yourself with strategies to help you create a system that allows you to truly turn on vacation mode.

Transforming the struggle

Tue, 14 May 2024 00:00:00 -0400

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When Heather Townsend swapped the world of e-discovery for the frontlines of mental health advocacy, she didn't just change careers—she embarked on a mission. This episode features Heather, the co-founder of Cabana, as she unveils her compelling narrative, from grappling with depression in her youth to using her battles as a catalyst for change. Her academic journey through psychology and neuroscience wasn't just about self-discovery; it was a stepping stone towards making mental health support more approachable and available to all. As Heather reflects on the hurdles she faced in finding therapy and the role purpose played in her life, you'll be inspired by how she transformed her struggles into a beacon of hope for others.

We then shift the lens to the broader picture, dissecting the nuances of mental health discussions in our professional and personal lives. Heather and I unpack the vital need for open conversations and the powerful impact leadership can have in fostering a culture where psychological safety is paramount. Through my own admission of past depressive episodes, we underscore the profound influence these experiences have on management styles and the critical importance of transparency. Concluding with a heartfelt message of encouragement, this episode is an affirmation for those who've felt the weight of mental health challenges, emphasizing that seeking help is not just brave, but necessary for healing and growth.

Check your empathy

Thu, 09 May 2024 00:00:00 -0400

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Have you ever felt like you're speaking a different emotional language when sharing your struggles with someone? That's the heartache of empathy misses, and we've all been there. Welcome to this week's Bite of Balance, where I, Theresa, peel back the layers on why those misses sting and how we can avoid making them in our own interactions. With a blend of personal stories and listener experiences, we navigate the fine line between empathy and sympathy and why recognizing that distinction matters in every conversation we have.

This episode dishes out some real talk on the art of truly being there for someone — it's more than just offering a shoulder to cry on. I introduce you to an empathy meter, a simple yet powerful tool that can help you measure your depth of engagement when someone entrusts you with their feelings. You'll leave this discussion with actionable tips to become a more present listener and a guide to fostering those deep, authentic connections we crave.

Empathy swing and a miss

Tue, 07 May 2024 00:00:00 -0400

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Ever found yourself fumbling for the right words when a friend shares their sorrow, or wondered why your well-intentioned advice seems to push people away? As your companions through the emotional labyrinth of life, Kristine & Theresa unfold the complexities of empathy on this journey of understanding and connection. We delve into the essence of empathy, not just surface-level sympathy, through the lens of our own experiences.

Navigating the murky waters of emotional support, we reveal our tales of empathy misses and the lessons learned along the way. From the 'bolter' who shies away from painful recollections to the 'fixer' who rushes to problem-solve, we confront the instincts that can inadvertently silence the very people we aim to comfort.

Mapping the new terrain of mental health | Part 2

Thu, 02 May 2024 02:00:00 -0400

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Embark on a profound exploration of the mind with David Black of Cabana and myself, Kristine, your guide through the intricacies of mental health. In our latest exchange, we confront the challenge of folding mental health practices into the fabric of daily life, dismantling the myth that well-being is a destination rather than a continuous path. Discover why traditional healthcare often stumbles in providing ongoing support and how we can leverage convenient tools to keep our mental wellness in check amidst the hustle of modern existence. Listen to us dissect the complex relationship between clinical best practices and the societal hunger for rapid relief, and learn strategies to incorporate lasting therapeutic progress into your own life.

Mapping the new terrain of mental health | Part 1

Tue, 30 Apr 2024 00:00:00 -0400

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Sitting in the stillness of a plane, David Black's encounter with a stranger began a journey of healing that would eventually bring Cabana, his mental wellness initiative, to light. As he shares with us his raw and transformative experience of facing grief, it's impossible not to reflect on the silent battles we all carry. My own path was illuminated by the unexpected sanctuary of virtual communities, where bonds formed in the digital realm offered comfort that tangible relationships sometimes lacked. Together, David and I weave a narrative that underscores the necessity of confronting our inner turmoil and the profound impact shared experiences have on our quest for emotional health.

Navigating the landscape of mental health care often feels like trekking through uncharted territory, and our discussion reveals just how much the terrain is changing. When the traditional compasses of the DSM and established therapy models fall short, innovation beckons. Through the lens of Cabana's pioneering efforts and my own clinical experiences, we traverse the delicate balance between tried-and-true practices and the pressing need for accessible, responsive support. The pandemic's harsh spotlight on mental health has only heightened the urgency for this exploration, making it clear that the path to well-being is as individual as the people seeking it.

As our conversation culminates, we map out the expansion of mental health care's horizons, focusing on the vision of a future where diverse options coexist harmoniously. Cabana's mission to democratize access to mental health services resonates with the stories of hospital employees and foreshadows a broader reach. We consider the intimate settings that foster openness, like the sanctuary of a car during a therapy session, and the importance of molding clinical wisdom to suit the practicalities of everyday life. Tune in to witness a candid exploration of how breaking down barriers can pave the way to a healthier, more resilient society.

Diving deep into depression

Tue, 23 Apr 2024 00:00:00 -0400

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With a narrative rich in empathy and the shared human experience, we delve into the nuances of mental health management amidst the societal and personal upheavals brought on by events like the pandemic. We candidly dissect the everyday battles and the significance of routine, the delicate dance of medication adjustments, and the often unnoticed progress it brings. Our dialogue spirals into the lines between beneficial organization and compulsive behavior, offering solidarity and valuable insights for anyone navigating the treacherous waters of depression or seeking to support loved ones who are. Join us for a raw, honest exploration that's as much about understanding as it is about being understood.

[Bite of Balance] A million little pieces

Thu, 21 Mar 2024 11:00:00 -0400

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Ever feel like you're just one unread email away from a meltdown? I'm Kristine, and on the latest Bite of Balance episode, we uncover the hidden havoc that microstress wreaks on our daily lives. Step by step, I'll guide you through recognizing those small, daily irritants that stealthily accumulate until they weigh us down. We're talking about the clutter that's more than just an eyesore and the tiny interruptions that might just be conspiring to frazzle your calm. It's not just about identifying these pesky stress-droplets; I share strategies to protect your peace, one mindful moment at a time.

Equipped with this week's balance tool, the Microstress Meter, you'll learn to measure and manage the buzz of background tension that threatens to tip your balance. No guests this time—just me, Kristine, and a community ready to transform those sneaky stressors into opportunities for serenity and equilibrium. So, if you're ready to reclaim your calm and sidestep the path to burnout, tune in and discover how to turn everyday annoyances into moments of mindfulness. Catch the wave of tranquility with us, and let's keep those microstressors in check, together.

The dominoes of micro-stress

Tue, 19 Mar 2024 00:00:00 -0400

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Join us for a heartfelt dissection of the domino effect that unchecked annoyances can have, not just on our inner peace but also on our relationships. We're not just venting; we're on a mission to tackle these silent stress invaders by journaling them out and bucketing them into categories for better management strategies. Grab your journal, listen in, and let's embark on this journey of less stress and more laughs together.

[Bite of Balance] Reflect, realign and rediscover

Thu, 14 Mar 2024 00:00:00 -0400

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Have you ever felt like the person in the mirror wasn't quite the one you remembered? On this week's Bite of Balance, we tackle the unsettling yet universal phenomenon of identity loss. I, Teresa, get intensely personal about my own encounter with this beast, sharing the journey from a career-altering injury to the all-encompassing role of motherhood. Life's unexpected twists can sometimes strip us of our familiar selves, but together, we navigate the murky waters of redefining who we are when the ground beneath us shifts.
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Live group recommendation based on this episode:

30-day goals: make your dreams come true

Date: 3/21/24 Time: 10am EST

Description: Learn how to set 30-day goals that are structured and realistic as well as how to create action steps that will make your goals attainable. Become inspired to set goals and create meaningful change.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

Symptoms of loss of identity

https://www.healthline.com/health/mental-health/identity-crisis#outlook When loss of identity becomes an identity crisis.

https://www.betterup.com/blog/identity-crisis

Case of lost identity

Tue, 12 Mar 2024 00:00:00 -0400

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When the roles we've cherished fall away, who do we become? Our latest episode welcomes a conversation that sheds light on the struggles of redefining oneself amidst pivotal life shifts. We get intimate about the grief and the unexpected joy in rediscovering passions that were once overshadowed by our previous identities.

This heartfelt discussion also uncovers the intricate ties between our sense of self and overall well-being. We all face those moments when simple questions like "What are your hobbies?" confront us with the voids left by our lost identities. But it's here, in the thick of these challenges, that we chart a course for mental health and personal value. Learn how to cultivate self-awareness and core values as anchors in this sea of change, and gain practical tools for crafting your life's visual compass. Join us and be part of a community on a quest to find peace and fulfillment beyond life's defining roles.

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Live group recommendation based on this episode:

Self-love & self-care: it's not about ego

Date: 3/21/24 Time: 2pm EST

Description: As those that work in healthcare, we are great at caring for others but often do not prioritize ourselves. We will explore the importance of self-love and self-care for our mental, emotional, and physical health.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

Symptoms of lose of identity

https://www.healthline.com/health/mental-health/identity-crisis#outlook

When lose of identity becomes an identity crisis

https://www.betterup.com/blog/identity-crisis

[Bite of balance] Life after happily ever after

Thu, 07 Mar 2024 00:00:00 -0500

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Toss out the fairy tale guidebook to marriage—this isn't your grandmother's advice column. This week on Bite of Balance, we're serving up a no-holds-barred look at the real, unfiltered journey of marriage, warts and all. Prepare to get a heavy dose of reality as we confront the fact that those storybook endings are just the beginning, and what follows requires resilience, communication, and a willingness to grow—both individually and together. We'll challenge the dreamy couple goals flooding your feeds and swap them for the authentic grind of partnership where, yes, sometimes you might fantasize about lovingly throttling your other half.

Grab your earbuds and let's get candid about the nitty-gritty of navigating love's labyrinth with your life partner. You're not alone if you find yourself interrupting before your partner finishes their sentence—that's me, all the way. We'll explore the crucial skills of really listening and speaking your truth to keep the flames of your relationship burning bright. So, if you're ready to roll up your sleeves and put in the work, this conversation is for you. Together, let's transform the daunting roller coaster of marriage into an exhilarating ride you're both pumped to be on.

Marriage is work

Tue, 05 Mar 2024 00:00:00 -0500

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Ever found yourself clinging to the notion of a fairytale ending in marriage, only to face the less-than-magical day-to-day realities? It's Kristine and Theresa here, holding nothing back as we dissect the challenges and complexities that come with saying "I do." From the evolution of core values to the trials of communication and compromise, we're peeling back the layers of marital myths and highlighting the resilient threads that can either bind or break a partnership.

Waltzing into the arena of love languages, we critically examine their practicality and limitations. Love, as we see it, isn't a psychic ability; it's a two-way street paved with the bricks of clear articulation of needs and understanding. We share our personal tales of navigating household roles, preferences in affection, and social boundaries, driving home the point that a robust relationship is built on candid exchanges and an honest, open dialogue.

Wrap up your headphones and get ready to listen in on our most intimate chapter yet—where we underscore the transformative power of communication in the ever-changing dance of marriage. Through personal revelations and the guidance of couples therapy, we touch on the importance of mutual growth and empathy. Join us as we affirm that the journey of marriage, with all its ups and downs, requires a symphony of patience, empathy, and commitment to personal development for a truly harmonious duet.

[Bite of balance] Mom guilt

Thu, 29 Feb 2024 00:00:00 -0500

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Ever felt that sinking sensation in the pit of your stomach when you realize, amidst a perfectly orchestrated day, you've forgotten your kid's baseball cap? That's mom guilt - and it's got a stranglehold on 94% of us, making us feel like we're forever falling short of some mythical maternal mark. In this episode, I, Teresa, go beyond just nodding in agreement about the struggles of motherhood. Instead, I'm dissecting the two sides of guilt and sharing why it's crucial to distinguish the growth-inspiring from the irrational.

Strap in, fellow moms, as we confront the pressures and judgements that fuel the chaos of mom guilt. From the stay-at-home moms wrangling with the idea they should be working to the working moms drowning in the stigma of 'not enough time with the kids,' our battles are as unique as they are universal. But here's the kicker - I'll unveil a life-saving strategy that shifted the tide in my own life. It's about self-care without guilt because, let's face it, you can't pour from an empty cup. By the time we sign off, you'll be ready to extend yourself that much-needed grace and face parenting with a fresh dose of strength and resilience.

The burden of guilt

Tue, 27 Feb 2024 00:00:00 -0500

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Have you ever felt guilt after realizing your actions didn't align with your values? You're far from alone in this emotional labyrinth. Today's heartfelt conversation takes a magnifying glass to guilt – that all-too-familiar self-conscious emotion that can drive us to amend our errors. We peel back layers of our personal stories, examining how guilt evolves through life's stages, and spotlight the poignant 'parent guilty' more commonly known as 'mom guilt' that seems an inescapable of the parenting experience.

As we thread through the chapters, the conversation pivots to the implications of mom guilt on our little ones, revealing the sobering reality that our internal battles can inadvertently sculpt their developing self-identities and life expectations. We'll chat about Kristine's journey through therapy, her quest for self-compassion amidst the chaos, and Theresa's daily struggle with mom guilt – all of it is laid bare. This episode isn't just a narrative; it's a communal space for understanding and speaking about what we often leave unsaid.

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Live group recommendation based on this episode:

Failure: embracing mistakes and learning from them

Date: 3/14/2024 Time: 10am est.

Description: If you've ever experienced failure, you know that it can be a discouraging and frustrating experience. But what if failure was actually an opportunity for growth and learning?

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:
Combatting the feeling of guilt
https://www.healthline.com/health/mental-health/how-to-stop-feeling-guilty
Ending the toxic guilt cycles
https://medium.com/mind-cafe/untwisting-your-thoughts-to-break-the-grip-of-toxic-guilt-a734ccb062e8
Symptoms of a guilt complex
https://www.verywellmind.com/guilt-complex-definition-symptoms-traits-causes-treatment-5115946
Atlas of the heart - Brene Brown

Resolution recharge

Thu, 22 Feb 2024 00:00:00 -0500

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Have you ever felt the burnout buzz just as you started chasing down those big, shiny resolutions? I've been there—declaring a diet revolution only to get buried under a pile of should-haves and could-haves by February. But what if I told you the secret sauce to resolutions isn't in the grand gestures but in the tiny triumphs? This week on Bite of Balance, we share the nitty-gritty on setting goals that stick like good ol' peanut butter to the roof of your mouth. Think less "overnight sensation" and more "veggie incorporation" to your daily meals. We're about turning those mountains back into molehills, one bite-sized step at a time. So, lace up those goal-kicking boots, and let’s march together toward our ultimate destinations with a healthy side of self-high-fives!

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Live group recommendation based on this episode:

Be kind to yourself: cultivating self-compassion

Date: 2/29/24 Time: 10:30 EST.

Description: Practicing self-compassion can help us accept our mistakes and flaws, leading us to treat ourselves as we would a loved one.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

Making a New Year resolution

https://www.psychiatry.org/news-room/news-releases/making-a-mental-health-new-year’s-resolution-one-i

Realistic resolutions

https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/

Atomic Habits by James Clear

Navigating resolutions with grace

Tue, 20 Feb 2024 00:00:00 -0500

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Welcome to season two of "You're Always Fine". In this episode, Kristine introduces Theresa, who will be her co-host this season. This week we talk about the elephant in February, Resolutions. We discuss the excuses that we all make and the psychology behind why we often fail to keep our resolutions. We challenge the traditional narrative of resolutions, and share stories of progress that value growth over perfection. This episode is filled with laughter, understanding, and moments of insight. Remember, personal growth is a continuous journey, not a destination dictated by a calendar. Join us in our conversation that affirms balance, peace, and growth.
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Live group recommendation based on this episode:

Self-confidence: a group for growth and development

Date: 2/27/24 Time: 2pm EST

Description: We'll explore practical strategies for developing self-confidence, such as positive self-talk, setting achievable goals, and facing our fears

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:
Making a new year resolution

https://www.psychiatry.org/news-room/news-releases/making-a-mental-health-new-year’s-resolution-one-i

Realistic resolutions

https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/

Atomic Habits by James Clear
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I want to thank me

Thu, 23 Nov 2023 00:00:00 -0500

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Uncover the transformative power of self-appreciation, recognizing the battles you've fought and won, and the challenges that have sculpted you into the remarkable person you are today. We're not stopping at self-gratitude; we're starting a movement. This Thanksgiving, let's challenge ourselves and others to bathe in the ripple effect of internal love and gratitude. And as we inch closer to 2024, let's celebrate the abundance within us, not just with hopes for a new year but with appreciation for the journey so far. So don that apron of gratitude and come, let's cook up a storm of thankfulness, for ourselves.

Friendship break-ups

Tue, 14 Nov 2023 00:00:00 -0500

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Ever notice how some friendships, once cherished and relied upon, fade into distant memories? Ever wonder why it's so hard to make new friends in adulthood, or how to navigate the delicate terrain of a friendship break-up? Join us for an enlightening conversation where we tackle these questions and expose the intricacies of adult friendships, exploring the reasons behind drifting apart, the impact of life events, and the effort that maintaining these relationships requires.

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Live group recommendation based on this episode:

Having difficult conversations

Date: 11/7/23 Time: 2pm est

Description: We all encounter difficult conversations in our personal and professional lives, and effective communication is crucial to navigating these conversations in a productive way.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

friendship break ups

https://www.self.com/story/friendship-breakup-tips ways to move on from a FBU https://psychcentral.com/health/surviving-a-friendship-break-up#:~:text=Friendship breakups are hard because,your feelings%2C and move forward. how to break up with a friend https://www.theguardian.com/lifeandstyle/2023/may/04/i-didnt-want-her-in-my-life-how-to-break-up-with-a-friend

Veterans day special

Sat, 11 Nov 2023 08:00:00 -0500

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Does the thought of transition from military to civilian life seem like an uphill battle? Strap in as we venture deep into the nuances of veterans' mental health. Our very own team member, Nick, a veteran himself, opens up about the personal journey that led him to find solace and purpose at Even Health. We unfold the many layers surrounding the stigma of mental health help seeking, the feeling of purposelessness post-military service, and how Even Health offers a lifeline through tailored support initiatives.

We shed light on the often overlooked challenges of the shift from military to civilian life. Nick shares raw accounts of his own struggle with reintegration, and his cousin’s decision to return to war, as it was easier to face than the alienation of civilian life. Our conversation touches on the fear of imposter syndrome, the growing disconnect due to the dwindling number of service members, and the profound impact of expressing gratitude towards service members and their families. Nick's story is a testament to the arduous journey of finding a new identity post-service.

[Bite of balance] Cycle of destruction

Thu, 02 Nov 2023 00:00:00 -0400

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Are you ready to break free from the vicious cycle of self-destructive behaviors? Buckle up as we delve into the world of habits that, while seemingly harmless or an immediate relief, end up causing more harm than good. From the relatively benign act of hitting snooze multiple times to the more detrimental neglect of self-care, we're going to strip down these behaviors to their roots. More importantly, we'll be shedding light on the immediate gratification that reinforces these harmful routines and why our brains latch onto them, especially during tough times.

Live group recommendation based on this episode: Creating healthy habits

Date: 11/21/23 Time: 11am est

Description: Habits are crucial to self-improvement, and the value of good habits and the cost of bad ones have significant impacts on our lives.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:
self-destructive behaviors
https://www.choosingtherapy.com/self-destructive-behavior/
self-destructive behaviors, why do we do it? https://www.healthline.com/health/mental-health/self-destructive-behavior

This message will self-destruct in 5…4…3….2….

Tue, 31 Oct 2023 00:00:00 -0400

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Are you feeling stuck in a cycle of self-destructive behaviors? Kristine and Lauren are here to guide you through understanding these behaviors, their roots, and how they can impact your life in unimaginable ways. You'll gain insights into how low self-esteem and these behaviors intertwine, especially in relationships, and can lead to dangerous outcomes such as inactivity, addiction or even death.

We're not stopping at defining the problem; we will guide you through solutions. Let's get real about childhood trauma, its lasting effects on adult lives, and the initiation of self-destructive behaviors. We'll have a deep conversation about healing past traumas, taking control of our lives, and the power of self-love and self-care. Through our journey, we'll discover the power of belief in self, how and where to find help if you're stuck, and the importance of self-awareness in managing these behaviors. Join us on this empowering journey and transform your perspective on self-destructive behaviors.

This week’s source notes:

Self-destructive behaviors https://www.pinerest.org/newsroom/articles/halt-self-destructive-behaviors-blog/ Childhood trauma and adult patterns https://www.choosingtherapy.com/self-destructive-behavior/ https://www.barbrarussell.com/new-blog/2020/12/12/if-you-dont-address-your-childhood-traumas-your-romantic-relationships-will 8 Rules of Love - Jay Shetty https://psychcentral.com/lib/breaking-the-cycle-of-shame-and-self-destructive-behavior#recap https://pubmed.ncbi.nlm.nih.gov/1957928/

[Bite of balance] Self-care is self-love

Thu, 26 Oct 2023 00:00:00 -0400

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Ever felt overwhelmed by the idea of self-care? Swamped by the endless tips and tricks? This week, we take a step back and fundamentally rethink self-care. We underline that self-care isn’t a one-size-fits-all solution, but a deeply personal journey that needs customization according to your unique needs, preferences, and circumstances. We dig deep into the various facets of self-care, from understanding that even chores can be a form of self-care, to the importance of integrating self-care practices into our daily routine for long-term benefits.

But, that's not all. We also challenge the misconceptions that self-care is selfish and stressful. To help you navigate these feelings, we share some thought-provoking questions and affirmations to remind you that you are worthy of self-care, and that it's a gift you give not just to yourself, but to those around you as well. And for all you boundary warriors out there, we emphasize that setting boundaries is a vital aspect of self-care. We close by encouraging you to explore what a self-care practice might look like for you. Remember, you are capable and deserving of prioritizing yourself. Don't forget to tune in on Tuesday for our upcoming full-length episode on self-care!

Cancel self-care Sunday

Tue, 24 Oct 2023 00:00:00 -0400

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Are your self-care practices genuinely serving you, or are they well-disguised self-indulgent behaviors? The journey of self-care involves more than a one-time grand gesture; it's about consistent small lifestyle habits - our promise to you in this episode. We delve deep into how effective time management is pivotal in self-care and how these incremental changes can significantly impact your well-being. Remember, it's not just about feeling good; it's about doing good for yourself.

Live group recommendation based on this episode:
Cabana Collective: Cancel Self-Care Sunday
Date: 10/25/23 Time: 11:30 am est.
Description: Join us as we explore "self-care" — what it means, why it's essential, and how to practice it. Uncover how self-care is much more than just treating yourself. Register here If you just found our podcast, explore this month's live group schedule*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:
APA definition of self-care https://www.apa.org/gradpsych/2014/04/corner#:~:text=Self-care
What self-care is & what we think it is
https://www.verywellhealth.com/self-care-definition-and-examples-5212781
self-care verse self-indulgence
https://www.thoughtfull.world/mental-health/self-care-vs-self-indulgence#:~:text=Self-care

[Bite of balance] Beyond the grave

Thu, 19 Oct 2023 00:00:00 -0400

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Unconventional deaths - not the physical kind, but those life-altering transitions that denote an end, like a child leaving for college, job loss, or the dissolving of a relationship. These are the impactful moments we're exploring, dissecting their significance on our lives and the importance of acknowledging, grieving, and mourning these metaphorical deaths as we shift into new life chapters.

Grief doesn't follow a strict timetable or rigid order, and we tackle this misconception head-on, emphasizing the individual nature of grief. Arm yourself with a powerful self-reflection tool that validates and helps process your feelings - journaling about the unconventional deaths in your life. Tune in, bringing your openness and vulnerability along, and remember, it's perfectly okay not to be okay. Your emotions are valid and deserve space. See you next week with another engaging episode!

Grieving life’s unconventional deaths

Tue, 17 Oct 2023 00:00:00 -0400

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Have you ever stopped to ponder the depth of grief you felt when a relationship ended? Or the profound sense of loss when you gave up a lifelong dream? Join us, Kristine and Lauren, as we unpack the often overlooked, deeply affecting "deaths" that aren't physically terminal but are emotionally shattering. Together, we'll examine the emotional toll of these unconventional losses - the end of a dream, a relationship, a job, or even a lifestyle.

We've both personally navigated these stormy waters of unconventional grief, and we're here to share our stories and insights. We understand that closure and healing are not always a straight path. The second half of our chat emphasizes the importance of honesty with oneself, the transformative power of allowing oneself grace, and the strength to seek help when stuck. Get ready for a compassionate exploration that redefines grief, brimming with hope and resilience, and packed with real-life experiences and reflections that offer a fresh perspective on life's losses.

[Bite of Balance] Understanding addiction

Thu, 12 Oct 2023 00:00:00 -0400

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Can you spot the signs of addiction in yourself or a loved one? This week on Bite of Bounce, we've got a crucial conversation for you. We've welcomed expert Holly Wade, LCPC, who specializes in substance use disorder, to shed light on this often misunderstood subject. We promise to keep this chat light and informative while delving into the nitty-gritty of identifying addiction, recognizing it as a disease, and showing you the help available.

[Interview] Breaking through the discomfort of addiction with Holly Wade, MA LCPC

Tue, 10 Oct 2023 00:00:00 -0400

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Join us for an intimate dialogue with the knowledgeable Holly Wade, MA, LCPC, whose wealth of experience from the mental health field and her active role in Maryland's Physician Health Program and Health Professionals Program makes her an authority in this space. We navigate through the shadowy corridors of substance use disorder stigmatization among healthcare professionals, an area that doesn't get nearly enough focus. Discover why it is essential for these individuals to have a secure and empathetic environment to lean on for help and how the fear of judgment can often be a hindrance.

As we dive deeper, we shed light on the paradox of how medical professionals, despite having access to medication, can get ensnared in the clutches of addiction. Together with Holly, we probe into the normalization of substances in society, a factor that can blind people from recognizing their own addictions. We also discuss how the pandemic has altered coping mechanisms, leading to increased substance use. Gaining an understanding of the common misconceptions surrounding substance use disorders, we emphasize the need for compassion and patience to help those battling addiction. This episode is an invitation for anyone interested in breaking the barriers and misunderstandings surrounding addiction and mental health in our society.

[Bite of Balance] Cruise control OFF

Thu, 05 Oct 2023 00:00:00 -0400

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Is your life a blur of to-do lists, deadlines, and routines? Then, it's time to switch off autopilot and savor the richness of life's experiences. Dive into the world of mindfulness, which I describe as a stimulating cup of coffee for your soul. I share practical methods to infuse mindfulness into your daily routines and break the chains of automated living. Join us in this week's Bite of Balance, and turn off your mental cruise control.
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Live group recommendation based on this episode:

Creating health habits

Date: 10/7/23 Time: 11am est.

Description: Habits are crucial to self-improvement, and the value of good habits and the cost of bad ones significantly impact our lives. Through regular discussions, goal-setting exercises, and sharing of resources, our members can develop the tools and strategies needed to make lasting positive changes in their lives. Our ultimate goal is to help each other create healthy habits that will lead to a happier, more fulfilling life.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule *These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

Experience verse Expectations www.breathemagazine.com
Living on autopilot https://www.psychologytoday.com/us/blog/the-adaptive-mind/201811/how-stop-living-life-autopilot
Are you on autopilot? https://medium.com/change-your-mind/are-you-living-your-life-on-autopilot-af7b9eeb45cf

Life on autopilot

Tue, 03 Oct 2023 00:00:00 -0400

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Ever felt like you're just coasting through life, disconnected and out of control? Well, we're here to tell you it's not just you - your brain is slipping into autopilot mode. This episode, hosted by Kristine and Lauren, explores the brain's two operating systems: the fast, automatic system one, and the slow, conscious system two. We dive into how the balance between these systems can impact our well-being and performance, especially in high-stakes fields like healthcare.
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Live group recommendation based on this episode:

Stress sucks!

Date: 10/11 Time: 1 pm est

Description: We are here for anyone looking for support, guidance, and understanding as we navigate the challenges of stress.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

*These live groups are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

Cabana content recommendations based on this episode:

This week’s source notes:

https://www.psychologytoday.com/us/blog/the-adaptive-mind/201811/how-stop-living-life-autopilot

Daniel Kahneman’s book Thinking, Fast and Slow

[Bite of balance] World of worry

Thu, 28 Sep 2023 00:00:00 -0400

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In this week's bite, we chat about the different sides of anxiety and panic attacks, their common symptoms, and how each experiences them differently. So take a tour around the world of worry, cause the more you understand the more control you have over your life. Here's to another chapter in chasing peace and finding balance.
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Live group recommendation based on this episode:

Overcoming Overthinking Date: 10/19/23 Time: 3pm est.
Description: We have created a safe space where we will talk about how these thoughts impact our day to day life and break down strategies to manage and overcome the challenges of overthinking. Register here

Cabana content recommendations based on this episode:

This week’s source notes:
Anxiety attacks versus panic attacks
https://braindonorproject.org/someone-you-care-about-is-struggling-with-mental-illness-and-science-needs-answers/?gclid=CjwKCAjwyNSoBhA9EiwA5aYlb0zfCz5nGY-ZbSMTh8YLovnrFqCV8mU2Ull8q3gSIwcNefpzgKG9BhoCXZ4QAvD_BwE
Symptoms of anxiety attacks vs. panic attacks
https://www.priorygroup.com/blog/panic-attack-vs-anxiety-attack
Differences between anxiety attacks and panic attacks https://pennstatehealthnews.org/2023/03/the-medical-minute-anxiety-attack-or-panic-attack-actually-it-can-be-both/

From sudden panic to relentless worry

Tue, 26 Sep 2023 00:00:00 -0400

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Ever Have your heart race, palms sweat, and a sensation of impending doom wash over you for what seems like no reason? Well, that's our topic for today - the often bewildering realm of panic attacks, their unexpected nature, and their notable differences from anxiety attacks. We share firsthand experiences of these unsettling episodes, including a recent experience of our own Lauren. We shed light on the physical and emotional turmoil accompanying these attacks and provide insights into effective coping mechanisms.
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Live group recommendation based on this episode:

How to overcome anxious thoughts

Date: 9/27/23 Time: 5pm est

Description: Worrying and anxious thoughts can have the ability to control our entire day and consume us.

Register here

Cabana content recommendations based on this episode:

This week’s source notes:
Anxiety versus panic attacks
https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder Understanding anxious conditions
https://www.talkspace.com/mental-health/conditions/articles/anxiety-attack-vs-panic-attack-one/
Anxiety and panic attacks how they differ https://www.verywellmind.com/anxiety-attacks-versus-panic-attacks-2584396

[Bite of balance] Embracing death

Thu, 21 Sep 2023 00:00:00 -0400

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Eventually, we all find ourselves grappling with the unavoidable reality of death and the grief that follows. This week on Bite of Balance, we bravely confront these often-avoided topics, inspired by our heart-opening dialogue with Dr. Cockrell, a certified death doula. We're challenging the societal avoidance around death-related discussions and emphasizing the importance of open, genuine conversations about this universal aspect of life. Learn about the empowering journey of initiating these dialogues, breaking the silence, and accepting the certainty of life's endgame.

[Interview] The truth about death with Dr. Maurya Cockrell

Tue, 19 Sep 2023 00:00:00 -0400

Let's connect, click here to shoot us a text.

What if you had someone guiding you through your final journey, someone who understands emotions, legacy, and the significance of remembrance? We're thrilled to introduce you to Dr. Maurya Cockrell, an internationally acclaimed author, speaker, and practitioner who has passionately dedicated her life to be that guide, a death doula. Dr. Cockrell's unique career path, starting from her early experiences with loss, led her to healthcare and spiritual care, and finally to becoming an ombudsman in nursing homes. She vividly shares her insightful stories about confronting fears and regrets, and emphasizes the importance of end-of-life discussions, helping us understand the critical role of a death doula.

As we explore further, Dr. Cockrell sheds light on the comprehensive support a death doula extends to individuals and families, emotionally, informatively and educationally. Unravel how personal stories shape our purpose as she shares her own journey, leading to profound discussions around death and its common misconceptions, and the fear it often incites. The episode takes a deeper turn as we delve into the topic of sudden or unexpected deaths, underlining the necessity of having a strong support system to convert grief into something positive. Don't miss out on the powerful conversation, filled with practical tips on handling grief and loss, and the crucial role of death doulas in honoring the memory of our departed loved ones.

[Bite of balance] Breaking free

Thu, 14 Sep 2023 00:00:00 -0400

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This week’s bite of balance is all about calling out thought patterns and arming ourselves against ANTS. In this bite, we review three ways to chunk your negative self-talk thoughts so you can pause and replace them.

For your balance toolkit this week, I'm sharing the transformative power of affirmations. (eye roll, we know, but trust we put our spin on it) Your affirmation mantras can be the key to shifting your focus from negativity to positivity and self-love. I’ll guide you through creating your affirmations and equipping you with the know-how to make them work for you. So, let's silence that inner critic, motivate ourselves without self-punishment, and cultivate a kinder inner dialogue. It's time to stop the negative chatter and reclaim control of our minds – and it all begins here, with us, today. Don't miss out!
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Live group recommendation based on this episode: Self-love & Self-care: It’s not about the ego

Date: 9/17/23 | Time: 1 pm est
Description: Identifying practices that work best for us and developing a routine. We want to help each other feel empowered, informed, and better equipped to practice self-love and self-care. Register here

Escaping the prison of negative self-talk

Tue, 12 Sep 2023 00:00:00 -0400

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Welcome to this episode of You’re Always Fine, where we dive into the power of your mind and how it can help you break free from negative self-talk. We'll explore the concept of self-sabotage and show you how to recognize those automatic negative thoughts that can hold you back. We'll also discuss the importance of positive thinking and how it can transform your mental health.

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Live group recommendations based on the episode:

Be Kind to Yourself: Cultivating Self-Compassion
Date: 9/15/2023 Time: 1pm (est)
Description: We could all be kinder to ourselves; an essential way to do that is through self-compassion. Practicing self-compassion can help us accept our mistakes and flaws, leading us to treat ourselves like loved one. Register here

Cabana content recommendations based on this episode:

This week’s source notes:
Challenging negative self-talk
https://positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets/#google_vignette
Negative self-talk 101
https://nickwignall.com/negative-self-talk/
Cognitive restructuring
https://nickwignall.com/cognitive-restructuring/

[Bite of balance] Creating control

Thu, 17 Aug 2023 00:00:00 -0400

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Ever wished you had a guidebook for life’s unspoken rules? Well, you're not alone! Join Kristine as she breaks down this week's full episode, Life is Plastic, navigating the hidden expectations in life.

This week's bite of balance hits:

The game of Life and the hidden rule book
Internal Landscape
Creating control

Show up for yourself, chase peace, and find balance. Are you ready to take back control over your life? This week's bite-of-balance tool helps you create a circle of control and takes back your power.

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Content Recommendations from this episode:

Cabana upcoming related live groups from this episode:
Continue to have these conversations in one of our related live group sessions.

Power of saying no |
- Date: 8/25/23 Time: 2pm est. | REGISTER HERE |
Take control of your emotions
- Date: 8/24/23 Time: 1pm est. | REGISTER HERE |

Life is plastic, navigating the hidden expectations

Mon, 14 Aug 2023 08:00:00 -0400

Let's connect, click here to shoot us a text.

Our latest podcast episode explores the immense pressures women face and the toll it takes on their mental health. We analyze America Ferrera's powerful monologue and delve into the journey of self-discovery. We emphasize the importance of setting boundaries and remind you that everyone fights their inner demons.
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Live group recommendation based on this episode:
This group session is our Cabana Collective, where we continue our conversation from this week’s episode, and you can join us live. **

Cabana Collective: Life in plastic - navigating hidden expectations, it’s the Barbie episode | Date: 8/16/2023 | Time: 1 pm est Register here
If you just found our podcast and missed the connecting live group, explore this month's live group schedule

Cabana content recommendations based on this episode:

**Live group and content recommendations are exclusive to Cabana members. If you would like to learn how you can become a Cabana member, you can visit our website

This week’s source notes:

Full monologue
https://people.com/read-the-powerful-barbie-monologue-about-being-a-woman-that-america-ferrera-performed-30-to-50-times-7565806
Summary of the movie
https://www.latimes.com/opinion/story/2023-08-04/beyond-being-feminist-barbie-preaches-more-kenpathy#:~:text=The film's reception has focused, doesn't ignore male struggles.)
Social norms
https://www.simplypsychology.org/social-roles.html
Societal expectations and behavior
https://www.apa.org/pubs/highlights/peeps/issue-67

[TRAILER] We know, you're always fine

Mon, 14 Aug 2023 00:00:00 -0400

Let's connect, click here to shoot us a text.

Strap yourself in and brace for a brand new podcast that sets out to have unfiltered discussions on mental health struggles, with a twist of humor for good measure. Your hosts, Kristine & Lauren are armed with personal experiences, therapeutic perspectives, education, and self-discovery. Together, they are ready to dismantle the façade of 'I'm fine' and explore the journey that's far more real and resonant with your experiences.

Each week they bring you a full episode where they dive into topics from resilience to self-love, self-care to vulnerability giving you a front-row seat into captivating conversations that encourages healing and self-acceptance. Later in the week, you can count on seeing them again in your podcast feed with Bite of Balance, a snack-size therapy sesh where they will recap the episode and give you a tip or tool to take with you.

They will ensure you're listening, learning, and growing with us. So, press that follow button, gear up, and remember — healing isn't for the faint of heart. With your new balance besties on your side, pursuing peace and contentment is not just possible but a worthwhile adventure.