Emotion Well

For 1 in 10 women, the hormonal shifts of the menstrual cycle can trigger extreme, debilitating emotions. In this episode, we sat down with Meredith Gallivan for a vulnerable conversation about her experience with pre-menstrual dysphoric disorder (PMDD). Meredith describes the overwhelming 'hell week' she faced each month—like PMS on steroids—and how, after years of trying different medications for depression and anxiety, a perceptive leader urged her to seek answers. Meredith talks about how she pursued a diagnosis and shares resources for those navigating this often misunderstood and stigmatized condition.

Download the app to track PMDD!

Take the PMDD quiz.

Read Meredith's blog about post-partum reboarding for parents!

Connect with Meredith on LinkedIn.

Join the Facebook group for PMDD.

Join us as Jennifer Anderson provides a glimpse into the unique challenges faced by the first responder community. Whether you're a front-line responder or behind-the-scenes dispatcher, exposure to constant unpredictability and moment-to-moment challenges can create repeated trauma. This stress extends to families, fueling anxiety and uncertainty about what their loved ones face each day.

We'll discuss how EFR’s new First Responder Coaching benefit is a powerful tool for support that connects emergency response workers with peers who understand their experiences. Jennifer also shares details about an upcoming event hosted by First Responder Coaching.

Visit the First Responder Coaching website

Explore the First Responder Coaching Retreat

Connect with Jennifer on LinkedIn!

Join Mary as she shares her 25-year transformative journey with yoga as a participant and an instructor. She explores how this welcoming and inclusive practice reshaped her physical and mental health in unexpected ways. Mary and Johanna dive deep into how yoga transcends the mat, offering tools for mindfulness that improve everyday life. Whether you're new to yoga or an experienced yogi, we'll cover insights to help you begin or deepen your practice, transforming your mind and body from the inside out.

Mary's Website

Mary's Podcast

Mary's YouTube

Yoga with Adriene

Alternate nostril breathing

Join us as EAP/SAP Counselor Jessi Allard provides a glimpse through the lens of a mental health professional, unraveling the crucial role of self-advocacy in mental well-being. Breaking the silence can be challenging, but Jessi explains why it's essential for overcoming the barriers that stigma creates. She delves into how advocating for yourself bridges gaps in understanding and why this is especially critical in healthcare settings and interpersonal relationships. With her extensive experience, Jessi offers actionable strategies to recognize, embrace, and move forward in your mental health journey. Tune in to empower yourself with the skills to advocate for your mental well-being effectively.

Meet EFR's Counselors

Learn more about EAP Counseling

Learn more about EFR's Outpatient Counseling Services

Americans with Disabilities Act

Join us as we welcome MJ Andonie, an EFR EAP counselor and mother of two, for a heartfelt exploration of self-care in motherhood. MJ offers a transparent look at her journey into parenthood, revealing how it reshaped her practice and perspective of self-care. Discover the joys and challenges of raising children guided by deep-rooted values and gather invaluable insights into nurturing well-being while nurturing others. Tune in for an episode full of heart and practical wisdom!

Book Recommendations from MJ:

Raising Good Humans

Whole Brain Child

Year of Yes

Dive into an unforgettable episode as Saul Hammond opens up about fostering and ultimately adopting his son. Beginning when his son was just six weeks old, Saul shares the highs and lows of loving and parenting within the foster care system, describing the experience as an "emotional rollercoaster." With raw honesty, he recounts the challenges and milestones, from recognizing early signs of autism to pursuing a diagnosis. This episode is a testament to Saul's relentless dedication to his son's well-being and his courage to face the future's uncertainties with love. Join us as we delve into the beauty and complexity of forming a family through fostering.

Four Oaks: https://fouroaks.org/locations/ankeny/

ChildServe: https://www.childserve.org/

YSS: https://www.yss.org/

From childhood dreams to the NFL, EFR board member Josh Lenz takes us on his journey from high school sports to the spotlight at Iowa State University and, eventually, signing with several NFL teams as an undrafted free agent. During our conversation, Josh reflects on the exhilarating highs and challenging lows of pursuing his dream. He shares how shifting away from that season of life inspired him to mentor the next generation of athletes. Tune in for an inspiring tale of resilience, transition, and giving back.

Connect with Josh on LinkedIn!

Tune in for a compelling conversation with Jen Perez, EFR's Call Center Manager, as she shares her dual experience of providing direct care to at-risk populations and seeking support to manage the demands of her role. Jen opens up about the rewarding yet challenging nature of her work and the secondary trauma that took hold, highlighting the critical moment when she realized the necessity of self-care to continue caring for others. In this candid discussion, she reflects on overcoming secondary trauma, the importance of mental health support for caregivers, and the life-changing impact of professional support in developing resilience.

Learn more about your EFR benefits: https://efr.org/how-we-help/work/

Listen to Jen's other favorite podcast, New Heights: https://www.youtube.com/@newheightshow

Join us for an inspiring conversation with EFR's newest board member, Jim Wichman. In this episode, Jim opens up about his lifelong struggles with his mental and emotional health. He recounts how reaching out to EFR's counseling became a catalyst for change as he confronted and healed from childhood trauma. Witness how developing his mental well-being turned into a ripple effect, transforming his professional aspirations from public schools to public speaking and, most importantly, deepening his relationship with his family.

Connect with Jim on LinkedIn

Connect with Jim on Facebook

Question Behind the Question book

Join 'The Budget Captain,' Dave Won, as he uncovers a crucial aspect of financial well-being – your personal relationship with money. This episode dives into how childhood experiences shape our money habits. Dave reveals that financial health is not just a "money in versus money out" math equation; it's deeply rooted in behavioral science. He explains why having more money isn't a cure-all if your ingrained money behaviors are unhealthy. Gain valuable insights into achieving true financial wellness by integrating both the psychological and practical sides of money management.

Follow Dave on LinkedIn: https://www.linkedin.com/in/davewon/