For many, Christmas is not all “merry and bright.” If you’re grieving, feeling alone, or carrying heavy emotional weight this holiday, this episode is for you. In this special Christmas edition of Giving Voice to Depression, we share a heartfelt essay written and narrated by John Pavlovitz.

His words offer understanding, compassion, and hope for anyone who finds themselves struggling during a season that often feels overwhelming. You’ll hear reminders that you are not alone in your pain and that brighter days are ahead, even if they feel out of reach right now.

Whether you’re navigating loss, depression, or the difficulty of simply getting through today, this episode is meant to be a companion, letting you know you are loved and supported.

Link to John Pavlovitz's essay: https://johnpavlovitz.com/2017/12/24/to-those-who-struggle-this-christmas/

Primary Topics Covered:

• Why the holidays can feel especially heavy for those with depression or grief
• The reality of losses, struggles, and unspoken battles during Christmas
• A message of solidarity: You are not suffering alone
• Encouragement that this season does not define your entire story
• Practical reminders to accept Christmas as it is, without guilt

Timestamps:

00:00 – Introduction from Terry and the purpose of this special episode
 00:48 – John Pavlovitz’s essay begins: a message to those struggling this Christmas
 02:00 – Acknowledging grief, loss, depression, and broken dreams during the holidays
 03:20 – Recognition of internal battles: depression, addiction, and self-hatred
 04:20 – Reminders of solidarity: you are not alone in your pain
 05:00 – Encouragement that this season is not the end of your story
 05:37 – Closing reflections: the importance of speaking up and listening

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

In this episode, Dr. Barbara Moser, a trained teacher in mindful self-compassion, offers three powerful, free tools for managing mental health. Designed to reduce stress, increase self-awareness, and support emotional regulation, these practices can be used anytime—no appointments, apps, or equipment required. You'll learn about the STOP technique, mindful breathing, and a self-compassion break, each backed by psychological research and neuroscience. Whether you're new to mindfulness or seeking extra tools for your mental health toolkit, this episode offers practical and proven resources to support your well-being.

Link to research on mindfulness:
American Mindfulness Research Association:
goamra.org/resources/reviewsmeta-analysis/

Primary Topics Covered:

• Importance of free, accessible mental health tools
• Overview and benefits of the STOP practice
• Breathing techniques to calm the nervous system
• The role of mindful self-compassion in emotional healing
• How to adapt these techniques to different environments and needs

Timestamps:
 00:00 Intro
 01:20 Co-host Introduction: Dr. Anita Sanz
 02:06 Overview of Accessible Mental Health Tools
 02:42 Grounding Exercise by Dr. Barbara Moser
 09:21 Benefits of Daily Breathing Techniques
 10:08 STOP Practice Explanation and Demonstration
 14:22 Mindful Self-Compassion Break
 22:32 Episode Closing and Community Invitation
 23:16 Final Thoughts and Resources on Recovery.com

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The holidays can bring joy, but for many, they also bring anxiety, sadness, and stress. In this episode, Dr. Anita Sanz and Terry McGuire discuss the mental health challenges people often face during the holiday season—from family dysfunction and social pressures to grief and isolation. With relatable stories and proven strategies, they explore how to cope, set boundaries, simplify expectations, and find your own meaning in the holidays—even when things get tough.

Primary Topics Covered:

• Why the holiday season can worsen depression symptoms
• Coping with family dysfunction and stressful interactions
• Setting boundaries and managing expectations
• Grieving during the holidays and honoring lost loved ones
• Dealing with loneliness when you're alone for the holidays
• The “holiday bingo card” technique for managing stress
• The importance of buffer days and self-care during and after the holidays

Timestamps:

00:00 - Intro
 00:11 - About the Podcast and Hosts
 01:09 - Why Holidays Are Especially Hard with Depression
 02:24 - Energy Demands and Emotional Exhaustion
 03:47 - Family Dynamics and Emotional Fallout
 04:52 - Financial Stress and Disrupted Routines
 05:43 - Simplifying Expectations and Protecting Energy
 06:50 - Being the Co-Creator of Your Holiday Experience
 07:53 - Coping with Holiday Loneliness and Isolation
 09:43 - Grief and Celebrating Without a Loved One
 11:23 - The “Holiday Bingo Card” Coping Strategy
 14:22 - Setting Boundaries and Planning Buffer Days
 15:57 - Final Tips for Mental Health During the Holidays
 16:43 - How to Share Feedback
 17:22 - Wrap-Up and Well Wishes
 17:28 - Final Thoughts and Encouragement

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The holidays can be especially painful for those facing grief and depression. In this episode, hosts Terry and Dr. Anita Sanz speak with grief expert Krista St. Germain about the overlap between grief and depression, how holiday rituals can intensify feelings of loss, and strategies for coping during a season that often emphasizes celebration and togetherness. From setting boundaries to learning how to fully experience and process emotions, Krista shares practical tools and compassionate insights for navigating this difficult time of year.

Links to related resources:

• Krista's website: Coaching with Krista — Life Coaching for Widowed Moms
• Psychology Today article: Working Through Grief During the Holidays | Psychology Today

Primary Topics Covered:

• The differences and overlap between grief and depression
• How holiday rituals and expectations can intensify grief
• Giving yourself permission to change or release traditions
• The importance of communicating needs and setting boundaries
• “Should” thinking and anticipating difficult emotions
• Practical tools like the NOW method (Name, Open, Witness) and EFT tapping
• Navigating family conflicts during the holidays
• Allowing yourself and others space to grieve authentically

Timestamps:
 00:00 Intro
 01:09 Who This Episode Is For During the Holiday Season
 01:49 The Many Ways Grief Can Be Triggered During Holidays
 03:37 Differences and Overlap Between Grief and Depression
 05:17 How Depression Includes Grief Over Lost Opportunities
 05:59 Expanding the Definition of Grief Beyond Bereavement
 07:31 Losses Beyond Death That Can Trigger Grief
 08:17 Holiday Expectations and the Pressure to Be Happy
 09:38 Rewriting Traditions and Setting Boundaries
 10:51 Communicating Holiday Needs to Others
 12:18 When Grief and Family Needs Conflict
 12:32 “Should Thinking” and Holiday Expectations
 13:03 Anticipating Negative Feelings Before Events
 14:34 Learning How to Fully Feel Emotions
 15:07 The NOW Method for Processing Emotions
 17:13 Navigating Resistance from Others During Holidays
 18:10 Boundaries and the Discomfort of Saying No
 19:05 Grieving Non-Traditional Losses and Unmet Expectations
 20:09 Mindfulness and Allowing Emotions Without Judgment
 22:14 Giving Others Permission to Feel Disappointed
 23:05 Handling Pushback and Accusations of Selfishness
 24:51 Boundaries Around How Others Expect You to Grieve
 26:05 EFT Tapping as a Tool for Managing Emotions
 26:45 Looking Ahead: Protecting Mental Health at Holidays
 27:51 Closing Reflections and Outro

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Caring for someone with depression can feel overwhelming—and without clear boundaries, it can take a serious toll on relationships. In this episode, Gwen shares the ground rules she and her husband created to keep their family functioning while navigating depression together.

From recognizing early warning signs to setting realistic expectations, Gwen explains how her family learned to balance compassion with accountability. She also highlights the importance of small daily acts of kindness, protecting family life from being consumed by depression, and making space for joy even in dark times.

Co-hosts Terry and Dr. Anita Sanz reflect on why caregiver support for depression is so essential—and why caregivers must also prioritize their own well-being, community, and self-care.

This conversation is a guide for anyone supporting a loved one with depression, offering both practical strategies and emotional reassurance: you are not alone, and your efforts matter.

Primary Topics Covered:

• Why National Caregiver Month matters for depression support
• How depression impacts not just the individual, but their whole family
• Gwen’s lived experience supporting a husband and children with depression
• The importance of setting ground rules in a household with depression
• Early-warning signs and communication strategies for caregivers
• Balancing responsibility: asking “What can you do?” vs. “Do everything”
• How timing and word choice matter when raising concerns
• Small daily acts of kindness that reinforce connection
• Making space for joy even when depression is present
• Why caregivers must find their own support network and self-care outlets
• Helpful resources for families: Families for Depression Awareness and more

Timestamps:

00:00 – Intro: Why caregivers need support too  
01:09 – National Caregiver Month and its importance  
02:12 – Gwen’s experience supporting a husband and two teens with depression  
03:26 – Finding hope: looking for “glimmers” of joy in hard times  
04:00 – Ground rules: communication agreements and early-warning signs  
05:22 – Spotting patterns: irritability, withdrawal, increased sleep  
06:06 – Balancing responsibility: “What can you do?” instead of “Do everything”  
07:34 – Timing conversations: why word choice and when you talk matters  
09:36 – Daily acts of kindness to maintain connection in relationships  
11:17 – Ground rule: letting the family continue life, even if one member can’t participate  
13:31 – Talking with kids and friends about depression without shame  
15:16 – Remembering who your partner was before depression took hold  
16:56 – The importance of caregivers finding their own support system  
19:05 – Being honest with trusted friends about how hard it really is  
20:56 – Resources for families and caregivers: Families for Depression Awareness, MHA, ADAA  
23:24 – Closing reflections: supporting caregivers so they don’t burn out  

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Caring for someone with depression can feel isolating, overwhelming, and exhausting—especially when it’s your partner or child. In this candid episode, Gwen shares her experience of 23 years of marriage, raising children, and managing family life alongside her husband’s severe depression.

From setting boundaries to practicing self-care, Gwen explains how she’s learned to avoid being “sucked into the vortex,” keep her family functioning, and still hold space for joy. With compassion and honesty, she shares strategies for co-parenting, nudging loved ones toward treatment, and finding balance when depression threatens to take over the household.

This conversation is both a lifeline and a validation for caregivers: you’re not alone, your needs matter too, and recovery—both for you and your loved one—is possible.

 
Resources for Caregivers:
Home - Families for Depression Awareness (familyaware.org)
Getting Started: Guide for New Mental Health Caregivers | Mental Health America (mhanational.org)
Caregiver Mental Health | Anxiety and Depression Association of America, ADAA

Primary Topics Covered

• The challenges of being a long-term caregiver for a spouse with depression
• Parenting teenagers while managing a partner’s mental health struggles
• Setting and enforcing healthy boundaries as a caregiver
• How to avoid being “sucked into the vortex” of someone else’s depression
• Coping with the loneliness of feeling disconnected in marriage
• Why self-care is essential for caregivers’ survival
• The role of family therapy and shared responsibilities in recovery
• Gentle “nudging” strategies to encourage treatment and activity
• How depression impacts relationships differently than physical illness
• The hope that caregiving and communication can improve over time

Timestamps:

00:00 – Introduction: National Caregiver Month and why this episode matters  
02:23 – Margaret’s story and the call for caregiver-focused support  
03:53 – Gwen’s background: 23 years of marriage and raising kids with depression in the family  
05:01 – The roller coaster of living with a partner’s severe depression  
05:56 – Mourning expectations of marriage and learning to adapt  
06:50 – Seeing depression as an illness, not a choice  
07:21 – When caregivers lose their cool: pushing for treatment and action  
08:02 – Building boundaries and standing firm against harmful behaviors  
09:22 – Avoiding the vortex: Gwen’s roller coaster metaphor  
10:31 – Partnering and co-parenting when someone withdraws  
11:56 – Practical tools: paying bills together, meal planning, and shared calendars  
12:42 – Why starting small activities helps break through depression  
14:29 – Gentle nudging vs. forcing treatment: stages of change in action  
16:54 – The difference between caregiving for depression and physical illness  
17:42 – Asking loved ones what kind of support actually helps  
18:40 – Why caregiver self-care is critical: filling your own cup first  
19:46 – The ground rules and wellness planning that keep relationships functioning  
21:37 – Protecting the relationship: not letting depression dictate everything  
22:26 – The importance of talking openly about depression in the family  
23:18 – Caregiver resources a

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Primary Topics Covered

• Emotional toll of living with a partner with depression
• Parenting while managing a spouse's mental illness
• The difference between emotional and physical caregiving
• The power of shared experience and validation
• Coping strategies and the need for external support
• Communication approaches when depression causes emotional withdrawal
• The stigma and isolation of mental health in families

Timestamps

00:00 - Intro
 00:11 - Welcome and purpose of the podcast
 00:32 - Meet the hosts and their mental health experiences
 01:10 - Introduction to Margaret's story
 01:43 - Background on Margaret's relationship and husband's diagnosis
 02:52 - Margaret’s personal request for community and insight
 03:20 - Challenges of living with a depressed partner
 04:56 - Hopes of hearing from others with shared experience
 05:41 - Recognizing the need for caregiver support
 07:18 - Margaret reflects on expectations vs. reality of living with depression
 08:52 - Coping with rejection from a depressed partner
 10:23 - Emotional complexities of caregiving in mental health
 12:02 - Lack of understanding from social circle
 12:55 - What Margaret wishes people understood
 14:24 - Yearning for teamwork in mental health struggles
 15:07 - Requests for advice from others in similar situations
 16:12 - Importance of validating caregiver struggles
 17:45 - How to support a partner without enabling isolation
 21:18 - Creating boundaries and recovery action plans
 22:33 - Destigmatizing depression as a medical condition
 23:19 - Reinforcing a loved one’s value and presence
 24:30 - Closing thoughts and reminder to speak up and listen

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

In today’s episode of Giving Voice to Depression, Terry and Anita discuss how constant exposure to traumatic news affects our mental health. Drawing on insights from therapists and Dr. Robert Duff (aka Duff the Psych), they explore vicarious traumatization—the way we absorb trauma simply by witnessing it in the media.

Listeners will learn why our brains struggle with the nonstop replay of violent or tragic events, and how this repeated exposure can fuel anxiety, fear, and even symptoms of PTSD. More importantly, the episode offers actionable strategies for staying informed without becoming overwhelmed, including setting limits, choosing healthier ways to consume news, and creating balance by intentionally bringing “lightness” into your day.

If you’ve been feeling drained, anxious, or helpless after following world events, this conversation will help you understand what’s happening and how to protect your mental health.

Related News Article: www.huffpost.com/entry/violent-me…nxiety_n_6671732
Related Research: www.ncbi.nlm.nih.gov/pmc/articles/PMC4803729/
Dr. Robert Duff (Duff the Psych) website: www.duffthepsych.com/

Primary Topics Covered:

• What vicarious or secondary traumatization means and how it happens
• The impact of repeated exposure to traumatic media images
• Why no one is immune to distress from news coverage
• Practical strategies for protecting your mental health while staying informed
• The importance of balance and creating intentional lightness

Timestamps:

00:00 Intro and framing the topic of news-related trauma
 01:05 How witnessing traumatic events impacts mental health
 02:00 Listener feedback and real-world examples
 02:54 Introducing Dr. Robert Duff (Duff the Psych)
 04:40 Healthy ways to consume news without being overwhelmed
 05:21 The risks of “going down the information hole”
 05:55 Why our brains weren’t designed for nonstop traumatic exposure
 06:40 Strategies for setting boundaries and knowing your limits

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Sometimes, the simplest gestures can make the biggest difference. In this moving episode, Rosaleen shares how she went from despair—believing she was worthless and alone—to feeling surrounded by love, thanks to dozens of short, heartfelt messages from strangers in our online community.

Co-hosts Terry and Dr. Anita Sanz reflect on the power of real depression support—why it doesn’t have to be complicated, why validation matters more than fixing, and how even a heart emoji or a few words can help someone survive their darkest night.

This episode is a reminder that support works best when it’s simple, genuine, and rooted in shared understanding. It’s also proof that you don’t have to have the “perfect words” to make a difference—you just need to show up.

Primary Topics Covered:

• What real depression support looks and feels like
• Why simple gestures (heart emojis, short messages, hugs) matter most
• The danger of reacting only to anger or negativity in depression
• Rosaleen’s story: from feeling worthless to feeling understood
• How strangers in a Facebook community helped her survive a dark night
• The healing power of validation vs. trying to fix someone’s pain
• Why lived experience makes supportive words more powerful
• The ripple effect: how supporting someone else can heal us too
• Practical advice: what to say (and not say) when someone is hurting

Timestamps:

00:00 – Intro and connection to last week’s episode  
01:10 – Introducing Rosaleen’s story of real support  
02:10 – Why validating pain matters more than fixing it  
02:58 – How the story began: a listener complaint  
04:15 – Depression isn’t always sadness—sometimes it’s anger  
04:51 – Rosaleen describes feeling empty and hopeless  
05:47 – Asking for community support (with hesitation)  
06:33 – Messages of love and support begin pouring in  
07:26 – Rosaleen: “The pain was different. There was healing.”  
08:15 – Belonging vs. feeling like an individual in pain  
09:02 – The impact of simple gestures: hugs and hearts  
10:43 – Why short messages matter more than long posts  
12:05 – Examples of supportive words that truly helped  
13:36 – How community support shifted Rosaleen’s self-worth  
15:32 – Helping others as a way of healing yourself  
16:18 – Rosaleen: “I wanted to live because of their kindness.”  
18:02 – Why this story is especially timely today  
19:21 – Heart emojis, simple words, and why they matter  
21:00 – Dr. Sanz on “dark nights of the soul” and hope  
24:34 – Why support from lived experience carries more weight  
25:39 – Closing gratitude for Rosaleen and the community  
26:21 – Final reflections: speak up, listen, and show up  

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

When someone you love is struggling with depression, knowing what to say can feel overwhelming. In this episode, we share real, heartfelt messages of support collected from our Giving Voice to Depression community — words that made a real difference to someone in crisis.

You’ll hear authentic, compassionate responses that show how powerful even a short message can be. We also discuss why validation matters, the healing role of empathy, and what types of comments to avoid.

Whether you’re supporting a friend, family member, or colleague — or need to hear these words yourself — this episode is a reminder that you are not alone, and your words can be a lifeline.

Primary Topics Covered:

• The importance of real, non-judgmental support for depression
• Examples of what to say to someone struggling (community messages)
• Why validation and empathy matter more than “fixing”
• The dangers of dismissive comments like “just snap out of it”
• Distraction as a healthy coping strategy during depressive episodes
• How support works both ways — helping others can help you too
• Building true community around mental health struggles

Timestamps:

00:00 Intro and setup: why this conversation matters
 02:30 Community messages of hope and support
 06:30 The role of distraction as a mental health tool
 09:30 Longer encouragements and reminders that depression lies
 13:20 Why lived experience makes support more powerful
 16:50 Support as a two-way connection: helping and being helped
 20:30 Community empathy: giving support even while struggling
 24:30 Why you don’t need perfect words to show up for someone
 27:30 Reflections on healing power of community stories
 30:30 Closing thoughts: a resource for listeners in dark moments

Explore mental health and addiction treatment options: https://recovery.com/
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/