Everyone talks about drama like it's something that just happens to them. But what if you're in it — and you don't even know it? In this solo episode, Megan breaks down the Karpman Drama Triangle (also called the Victim Triangle), the psychological model that explains how we all get pulled into cycles of conflict, codependency, and dysfunction — at work, at home, and everywhere in between. 

Megan unpacks the three roles of the triangle — Victim, Hero (Rescuer), and Persecutor — and why no one stays stuck in just one. She connects it all to codependency, extrinsic vs. intrinsic motivation, people pleasing, passive aggression, and the surprising link to how you order your eggs. Plus: what the Four Agreements have to do with getting out of the triangle for good. 

If you've ever wondered how you keep ending up in toxic jobs, exhausting relationships, or drama you swore you wouldn't create — this episode is your map out. 

Key Timestamps*

[00:22] Welcome Back & Betrayal List Check-In Question* [09:38] Today's Topic: Drama and Codependency*

[10:00] What Is the Karpman Drama Triangle?*

[11:30] The Three Roles: Victim, Hero, and Persecutor*

[13:22] How the Roles Shift — and Why No One Stays Put* [15:15] When the Hero Becomes the Persecutor*

[16:48] Breaking the Cycle: How to Turn Internal*

[18:11] Codependency vs. Anti-Dependency — Two Sides of the Same Coin*

[21:15] Helping vs. People Pleasing: What's the Difference?* [24:41] The Runaway Bride Problem: Losing Yourself to Your Environment*

[30:05] Codependency in Two Umbrellas (The One Most People Miss)*

[32:00] Passive Aggression as a Triangle Trap*

[35:15] From Persecutor to Passionate — Finding the Intrinsic Version of Each Role*

[37:07] State vs. Trait: Knowing Yourself Well Enough to Know the Difference*

[41:44] The Four Agreements and Always Doing Your Best* [45:00] The Wave Analogy and Non-Permanence 

Standout Quotes

"If you are leaning towards being passive aggressive, you're already in the triangle." 

"The hero needs to feel valuable. The victim needs to be heard. The persecutor needs control. How do you meet those needs for yourself — internally?" 

"If I feel like I've been wronged, I don't have to be a victim. I can be a survivor, an advocate — I have a choice." 

Therapist's Toolkit

Questions to ask yourself when you feel pulled into drama:

• Am I offering help because someone asked, or because it makes me feel needed?

• Is my reaction coming from a value-driven place, or am I in the triangle?

• Am I hungry, angry, lonely, or tired right now? (HALT before responding)
• Do I believe I have control over what happens to me — or does life just happen to me? 

Resources

• Karpman Drama Triangle__ (Google: Karpman drama triangle)

• The Four Agreements by Don Miguel Ruiz__ (book)

• Runaway Bride (1999)__ — referenced as a pop culture example of losing your sense of self 

Crisis Support

• 988 - Suicide Prevention Lifeline
• Text HOME to 741741 - Crisis Text Line 
• Find a Therapist: __Psychology Today__ | __Rise & Thrive Wellness__ 

Connect With Us

Have a topic you want us to cover? We'd love to hear from you!

Submit topic ideas: [email protected]

Follow us: * Instagram: @ihavesh_ttosay * TikTok: IHaveSh_tToSay * YouTube: www.youtube.com/@ihavesh_ttosay

Rate & Review: Help others find the podcast by leaving a review 

Credits

Podcast Host: Megan Campbell, LCPC, ATR-BCPodcast Executive Producer: Brian T PrairiePodcast Operations Manager: MacKenzie Cloy 

New episodes drop every two weeks on Tuesday mornings at 5 am. Subscribe so you never miss an episode! 

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Self-compassion: healing framework or permission slip to stay stuck? In this episode, therapist Megan Campbell goes head-to-head (boxing gloves included) with returning guest Brittany Gregory to dig into one of the most misunderstood concepts in mental health.

They break down Dr. Kristin Neff's three-part model—mindfulness, self-kindness, and common humanity—plus her newer addition: fierce self-compassion. Megan admits she has beef with the word, Brittany defends the theory, and somehow they arrive at something genuinely useful together.

If you've ever rolled your eyes at self-help softness, wondered whether compassion and accountability can actually coexist, or felt like self-compassion just sounds too soft to work—this episode is for you.

Key Timestamps

• [00:46] Intro: Raw Dogging It with Boxing Gloves On

• [01:13] Defining Self-Compassion: The Three Parts Breakdown

• [03:04] Fierce Self-Compassion: The Mama Bear Addition

• [05:28] Where Megan's Beef Actually Comes From

• [07:47] Grace vs. Accountability: The Bastardization Problem

• [09:18] Theory vs. Practice: What Actually Happens in Real Life

• [10:39] The Rainbow Gray Area (It's Not Black and White)

• [12:08] Is Self-Compassion a Privileged Theory?

• [16:06] When "Nice" Creeps Into Compassion (And Why It Shouldn't)

• [19:35] The Weaponization Problem: When People Use It Wrong

• [23:48] Fierce vs. Tender: Finding Your Balance

• [27:23] Yin and Yang: Why We Need Both

• [31:37] The Real Point: Change Yourself, Change the Dynamic

Standout Quotes

• "My self-compassion voice in my head is you a lot of the time—which is funny, because you're the one fighting me on this."

• "Compassion doesn't mean no accountability. You're not like, 'oh, it's fine that you suck.' That would be the first step—mindfulness—what am I actually saying to myself?"

• "Self-compassion is the gray area. I can call it the rainbow area because that's prettier."

Therapist's Toolkit 

Dr. Kristin Neff's 3 Components of Self-Compassion:

1. Mindfulness — Checking in with yourself and noticing what you're feeling without getting swept up in the story

2. Self-Kindness — Talking to yourself the way you'd talk to a friend (not nice—kind)

3. Common Humanity — Remembering that suffering is part of being human, not a personal failing

Fierce vs. Tender Self-Compassion:

• Tender = Internal softening; acknowledging pain without judgment, being present with struggle

• Fierce = External action; setting boundaries, standing up for yourself, mama bear energy

Who benefits most from self-compassion work? People stuck in shame spirals, perfectionists, high-anxiety individuals, and anyone who ties their worth directly to their performance or mistakes.

Resources

• Self-Compassion.org — Dr. Kristin Neff's official site with practices and videos

• The Mindful Self-Compassion Workbook by Kristin Neff & Christopher Germer

• Dr. Kristin Neff on Instagram (@neffselfcompassion)

Crisis Support 988 - Suicide Prevention Lifeline Text HOME to 741741 - Crisis Text Line

Find a Therapist: Psychology Today | SAMHSA Treatment Locator

Verify Credentials: Check your state's professional licensing board website

Connect With Us Have a topic you want us to cover? Questions about self-compassion or other mental health topics? We'd love to hear from you!

• Submit topic ideas: [email protected]

• Follow us:

• Instagram: @ihavesh_ttosay

• TikTok: IHaveSh_tToSay

• YouTube: www.youtube.com/@ihavesh_ttosay

• Rate & Review: Help others find the podcast by leaving a review

Credits Podcast Host: Megan Campbell, LCPC, ATR-BC 

Podcast Guest: Brittany Gregory 

Podcast Executive Producer: Brian T Prairie 

Podcast Operations Manager: MacKenzie Cloy

New episodes drop every two weeks on Tuesday mornings at 5 am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Trigger Warning: This episode covers intrusive thoughts, suicidal ideation, and mental health hospitalization. Please listen in a safe space.

SHOW DESCRIPTION

Intrusive thoughts. Suicidal ideation. Two terms that get thrown around — but most people don't know what they actually mean, how they differ, or what to do when they show up. Today Megan sits down with her longtime friend and fellow art therapist Brittany to have the conversation most people are too scared to start.

They unpack what intrusive thoughts really are (hint: more common than you think), why suicidal ideation isn't the same as a plan, how the mental health system sometimes does more harm than good, and why shame is the thing that keeps people most stuck. This is a real, raw, honest conversation about the stuff that lives in the quiet corners of our minds — and why talking about it is the most powerful thing you can do.

If you or someone you love has ever had a thought you were afraid to say out loud — this one is for you.

KEY TIMESTAMPS

[00:47] Trigger Warning & Introducing Guest Brittany

[04:22] What Are Intrusive Thoughts — Really?

[06:48] Intrusive Thoughts vs. Suicidal Ideation: What's the Difference?

[09:56] Once the Door Opens: Neural Pathways & Why the Brain Goes Back

[12:13] Suicidal Ideation as Control — When It Feels Like a Trap Door

[15:22] How to Respond When Someone Shares These Thoughts

[16:45] 988 & When to Call vs. When to Just Listen

[20:16] Hospitalization: Helpful or a Policing System?

[25:36] Forced Help & Patient Autonomy

[28:05] Therapists Are Human Too — Brittany & Megan Get Personal

[34:20] Common Humanity: You Are Not the Only One

[37:15] Takeaways: Authenticity, Safety & Finding Your People

STANDOUT QUOTES

"Every thought doesn't need to be held or believed. It can just be — oh, that happened — and move on."

"Shame grows in secret. You don't need to live with this in secrecy."

"The more honest and authentic you are with yourself, the more you attract people who won't be outraged by your thoughts."

THERAPIST'S TOOLKIT

3 Questions for When Your Brain Won't Quiet Down:

1. Is this thought something I'm choosing to act on, or is it just a thought passing through?

2. Do I have a safe person I can share this with — someone who will stay curious instead of afraid?

3. Am I riding the merry-go-round, or can I notice the thought and let it pass?

RESOURCES

988 Suicide & Crisis Lifeline — https://988lifeline.org/

Crisis Text Line — Text HOME to 741741 — https://www.crisistextline.org/

NAMI — National Alliance on Mental Illness — https://www.nami.org/

CRISIS SUPPORT

988 — Suicide & Crisis Lifeline (call or text)

Text HOME to 741741 — Crisis Text Line

Find a Therapist:

Psychology Today — https://www.psychologytoday.com/us

Rise & Thrive Wellness — https://riseandthrivewellness.net/

CONNECT WITH US

Have a topic you want us to cover? We'd love to hear from you!

📧 [email protected]

📱 @ihavesh_ttosay (Instagram) | IHaveSh_tToSay (TikTok)

▶️ www.youtube.com/@ihavesh_ttosay

Rate & Review: Help others find the podcast by leaving a review

CREDITS

Host: Megan Campbell, LCPC, ATR-BC

Guest: Brittany Greggory, ATR, LPC

Producer: Brian T Prairie

Operations Manager: MacKenzie Cloy

New episodes every two weeks on Tuesdays at 5am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Episode 05: When the Storm Doesn't Stop

Show Description

When a tornado tore through their community, Megan and producer Brian didn't stick to the script — they pressed record anyway. This unplanned episode is a raw, honest conversation about what happens after the storm: the overwhelm, the decision fatigue, the coping mechanisms that aren't really working, and the mental health ripple effects that hit everyone, not just those who lost the most.

Megan and Brian get real about their own not-so-great coping strategies (junk food, naps, and way too much caffeine), why your nervous system is actually doing its job when everything feels like too much, and how the Ring Theory of Support can help you figure out where you are, what you owe, and who you can actually vent to.

Whether you lost everything, you're on the outer rings trying to help, or you're somewhere in the messy middle — this one's for you.

Key Timestamps

• [00:48] Intro: Why This Episode Exists

• [03:52] Opening Question: What Coping Strategy Isn't Working for You Right Now?

• [08:53] Megan's Honest Answer: Caffeine, No Water, and Skipping Showers

• [10:42] Stress and the Body — Migraines, Brain Fog, and the Nervous System

• [14:35] Social Media, Misinformation, and Overstimulation

• [15:22] Are You Helping, or Centering Yourself in the Tragedy?

• [18:10] The Problem with Too Many Volunteers

• [21:32] Where Is Everyone Six Months Later? The Long Tail of Disaster

• [27:02] Crisis Response vs. Trauma Processing

• [28:30] Trauma vs. PTSD — An Important Distinction

• [32:23] Ring Theory of Support Explained

• [35:04] Comfort In, Dump Out — The Rule

• [37:13] Are You Giving What They Need or What You'd Want?

• [45:45] Ring Theory Beyond Disasters: Grief, Job Loss, Divorce, and More

• [47:31] Your Nervous System Is Protecting You — Get Out of the Way of Healing

• [51:39] Wrap-Up: Know Your Ring, Set Boundaries, Provide Comfort

Standout Quotes

• "Helping isn't helping if it's not helpful."

• "Comfort flows in. Dumping flows out. That's the rule."

• "Your nervous system is built to protect you. Sometimes we need to get out of the way of the healing."

• "An intervention is only as good as the relationship."

Therapist's Toolkit

3 Ring Theory Questions:

1. Where am I in the ring relative to the most affected person — and am I acting like it?

2. Am I providing comfort in, or accidentally dumping on someone who can't hold it?

3. Who in an outer ring can I vent to — so I can keep showing up for the people closer in?

Resources

• United Way of Northwest Illinois — Tornado Relief

• Superior Embroidery

• SAMHSA Disaster Distress Helpline — 1-800-985-5990

• Rise & Thrive Wellness

Crisis Support

988 - Suicide Prevention Lifeline Text HOME to 741741 - Crisis Text Line

Find a Therapist: Psychology Today | SAMHSA Treatment Locator

Verify Credentials: Check your state's professional licensing board website

Connect With Us

Have a topic you want us to cover? Questions about community support or other mental health topics? We'd love to hear from you!

• Submit topic ideas: [email protected]

• Follow us:

• Instagram: @ihavesh_ttosay

• TikTok: IHaveSh_tToSay

• YouTube: www.youtube.com/@ihavesh_ttosay

• Rate & Review: Help others find the podcast by leaving a review

Credits

Podcast Host: Megan Campbell, LCPC, ATR-BC Podcast Executive Producer: Brian T Prairie Podcast Operations Manager: MacKenzie Cloy

New episodes drop every two weeks on Tuesday mornings at 5am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Identity. It's not just a buzzword — it's the lens through which you experience everything. For the first time ever, Megan brings a guest to the couch: fellow therapist and president of the Kankakee Area LGBTQ Network, Matt Hedding-Hess. Together they dig into intersectionality — the idea that you're never just one thing — and why understanding the many identities that make up who you are actually matters for your mental health, your relationships, and how you move through the world.

They unpack why labels exist (and why pretending we don't use them is bullshit), what privilege really means, why you can't leave parts of yourself at the door, and how co-creating safety — for yourself and others — is one of the most radical things you can do.

Whether you've never thought about your own identity or you're someone who's had to fight to have yours recognized — this one is for you.

Key Timestamps

[00:25] Intro: Meet Guest Matt Hedding-Hess

[01:08] What Is Intersectionality, Really?

[03:22] Identity, Feedback & Knowing Your Core Self

[04:23] Why We Label — And Why Pretending We Don't Is Bullshit

[06:52] Do You Have to See a Therapist Who Looks Like You?[08:35] Safety, Not Just Similarity: What Actually Matters

[09:38] Cultural Humility & the Real Harm of Getting It Wrong

[13:55] Knowing Your Biases — Even As a Therapist

[16:27] You Can't Leave Parts of Yourself at the Door

[18:51] Co-Creating Space vs. Deciding What Space Others Get

[20:10] Everyone Has a Sexual Orientation — Yes, Even You

[21:37] Reflection Questions for Your Own Identity Work

[24:01] Takeaways: Bring Your Whole Self — If It's Safe

Standout Quotes

"We are a conglomeration of lots of identities converging in one individual self."

"There are 7 billion people in the world and probably 7 billion different identities."

"You can't just be one thing in one place — the shit that makes me who I am at work makes me who I am everywhere."

"If we all ask how do we make safety where I'm privileged, and ask for what we need — we can change a lot of shit."

Therapist's Toolkit

3 Identity Reflection Questions:

1. Which identity do I think about most on a daily basis — and why?

2. Which part of my identity do I not think about, hide, or feel shame around?

3. How am I making space for other people's full identity wheel?

Resources

• Social Identity Wheel

• Kankakee Area LGBTQ Network

• Rise & Thrive Wellness

Crisis Support

988 — Suicide & Crisis LifelineText HOME to 741741 — Crisis Text LineTrevor Project (LGBTQ+ Youth): 1-866-488-7386 | TrevorLifeline.org

Find a Therapist: Psychology Today | SAMHSA Treatment Locator

Connect With Us

📧 [email protected] 📱 Instagram: @ihavesh_ttosay | TikTok: IHaveSh_tToSay | YouTube: www.youtube.com/@ihavesh_ttosay ⭐ Rate & review to help others find the podcast!

Credits

Host: Megan Campbell, LCPC, ATR-BC

Guest: Matt Hedding-Hess, Psychotherapist & President, Kankakee Area LGBTQ Network

Executive Producer: Brian T Prairie

Operations Manager: MacKenzie Cloy

New episodes every two weeks on Tuesday mornings at 5am. Subscribe so you never miss one!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Giving feedback, getting feedback, and figuring out which feedback actually matters — that’s what we’re unpacking today. After a week of rage texting producer Brian, Megan digs into one of the most misunderstood dynamics in any relationship: feedback. Spoiler: most of us are getting it constantly, but rarely actually receiving it.

Megan and Brian break down why the best feedback is a question, not a command. Why giving feedback is a privilege. Why your opinion of someone is sometimes just... none of your business. And why knowing yourself is the only real filter that keeps you from spinning forever in a feedback loop.

Whether you’re a people pleaser who feels everything personally, someone who gives feedback freely and wonders why nobody takes it, or you’re just trying to figure out which voices in your life actually deserve a seat at your table — this episode is for you.

Key Timestamps

• [00:26] Intro: What Brought This Up (rage texts and real life)

• [01:55] Feedback Isn’t Just Words — It’s Avoidance, Silence, Body Language

• [05:15] Is This Feedback Even Yours to Give?

• [07:06] Best Feedback = Questions, Not Commands

• [08:59] Getting vs. Receiving: Two Very Different Things

• [10:02] Why Giving Feedback Is a Privilege

• [11:07] Compliments Count — And They’re Hard to Receive

• [14:42] Plants Grow, Humans Develop

• [16:32] Intrinsic vs. Extrinsic Motivation

• [18:51] The Invitation Framework

• [22:11] Change Happens in Loops, Not Leaps

• [25:53] Phenomenology & Shared Reality (It Gets Meta)

• [30:10] Knowing Yourself Is the Only Real Filter

• [32:44] Takeaways: Figure Out What Feedback You Actually Want

Standout Quotes

• “Getting feedback and receiving feedback are two very different things. If I’m receiving it, there’s a space I’m taking it in — the package is being delivered and I’m opening it.”

• “It is a privilege to give someone feedback. It’s a privilege to share your opinion.”

• “If you don’t know yourself, anyone and everyone will speak into who you are.”

• “Plants grow. Humans develop.”

Therapist’s Toolkit

3 Feedback Questions:

1. Am I getting this feedback, or am I receiving it — what’s the difference for me right now?

2. Is this feedback mine to give, and does the other person actually want it?

3. Am I in an echo chamber, or am I being genuinely challenged?

Resources

• Level Up Leaders

• ⁠Enneagram Institute⁠

• ⁠Gottman — Stonewalling & Communication⁠

Crisis Support988 - Suicide Prevention LifelineText HOME to 741741 - Crisis Text Line

Find a Therapist:⁠Psychology Today⁠ |⁠ SAMHSA Treatment Locator⁠

Verify Credentials:Check your state's professional licensing board website

Connect With Us

Have a topic you want us to cover? Questions about boundaries or other mental health topics? We'd love to hear from you!

• Submit topic ideas: ⁠[email protected]⁠

• Follow us: 

• instagram: ⁠@ihavesh_ttosay ⁠   

• Tiktoc:⁠ IHaveSh_tToSay⁠

• YouTube: ⁠www.youtube.com/@ihavesh_ttosay⁠

• Rate & Review: Help others find the podcast by leaving a review

Credits

Podcast Host: Megan Campbell, LCPC, ATR-BC

Podcast Executive Producer: Brian T Prairie

Podcast Operations Manager: MacKenzie Cloy

New episodes drop every two weeks on Tuesday mornings at 5 am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Not all therapists are created equal—and that's not just about skill level. In this episode, Megan breaks down how to find the RIGHT therapist for YOUR journey. From checking credentials to spotting red flags, this conversation arms you with the questions you need to ask before committing to treatment.

Join Megan and producer Brian as they discuss the therapeutic relationship, why your therapist shouldn't be your bestie, the "base camp" concept for measuring progress, and the most important question you should ask in your first session.

Key Timestamps

[00:47] Intro: Finding Your Match

[01:53] Credentials 101: Who Can Actually Call Themselves a Therapist?

[04:49] Art Therapy Misconceptions

[09:17] Red Flags: When Your Therapist Makes It About Them

[13:03] The Therapeutic Relationship vs. Friendship

[15:30] They're Not Here to Fix You

[26:03] Interview Your Therapist

[34:16] The Base Camp Concept: Measuring Progress

[40:58] "How Will I Know When We're Done?"

[44:21] The Relationship Is What Heals

Standout Quotes

"You can only take people as far as you've gotten yourself."

"If you can't tell your therapist why you came within 3-4 sessions, that's a red flag."

"Success isn't measured through happiness. It's about how we're sitting with things, integrating parts of our life instead of pushing them away."

Therapist's Toolkit

5 Questions to Ask Your Therapist:

1. What is your license number? (Verify it online) 

1. for IL: https://online-dfpr.micropact.com/Lookup/LicenseLookup.aspx

2. Do you have specialized training or experience with [my specific concern]?

3. Do you go to therapy yourself?

4. How will I know when we're done?

5. What should I expect from our first few sessions?

   
   

   A More Thorough list of questions

   https://www.canva.com/design/DAHA3KUDc-k/Z_LvH6pMN2Vsg2xHCKW1Ng/edit?utm_content=DAHA3KUDc-k&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

   
   

   Resources

Crisis Support988 - Suicide Prevention LifelineText HOME to 741741 - Crisis Text Line

Find a Therapist:Psychology Today | SAMHSA Treatment Locator

Verify Credentials:Check your state's professional licensing board website

Connect With Us

Have a topic you want us to cover? Questions about boundaries or other mental health topics? We'd love to hear from you!

• Submit topic ideas: [email protected]

• Follow us: 

• instagram: @ihavesh_ttosay    

• Tiktoc: IHaveSh_tToSay

• YouTube: www.youtube.com/@ihavesh_ttosay

• Rate & Review: Help others find the podcast by leaving a review

Credits

Podcast Host: Megan Campbell, LCPC, ATR-BC

Podcast Executive Producer: Brian T Prairie

Podcast Operations Manager: MacKenzie Cloy

New episodes drop every two weeks on Tuesday mornings at 6 am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

Episode 01: WTF Are Boundaries, Anyway?Show Description

Boundaries. Everyone talks about them, but do we really understand what they are? In this first episode, therapist Megan cuts through the buzzwords and gets real about the most overused and misunderstood topic in mental health. Spoiler alert: boundaries aren't about controlling other people—they're about what YOU do when faced with something uncomfortable.

Join Megan and Producer Brian as they explore ghosting culture, the difference between "nice" and "kind," why your partner can't be your everything, and how to disagree with someone without going for the jugular. Whether you're navigating dating apps, family dynamics, or workplace relationships, this episode will change how you think about setting and maintaining healthy boundaries.

Episode Highlights

[00:00] Intro: The Most Misunderstood Mental Health Topic

[01:05] What Boundaries Actually Are (about YOUR actions, not controlling others)

[03:01] Kind AND Firm: Why "nice" is lying

[05:28] Practical Strategies: Gracefully exiting uncomfortable conversations

[08:37] Introvert vs. Extrovert Boundaries

[10:48] Ghosting Culture: No contact vs. ghosting

[15:33] Friendship Expectations: Not everyone needs to be your bestie

[18:27] The Oversharing Problem: Trauma dumping and building safety

[23:54] The Bicycle Wheel Analogy: Why you need multiple "spokes"

[26:14] Disagreeing Without Destroying: Fair fighting rules

[30:06] The "Head on Pillow" Test: Aligning with your values

Resources Mentioned

• Positive Discipline framework (kind AND firm approach)

• https://www.positivediscipline.com/

• Brené Brown - vulnerability and trauma dumping

• https://brenebrown.com/videos/anatomy-trust-video/

• John Gottman - stonewalling in relationships

• https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

• Fair Fighting Rules for couples counseling

• https://www.therapistaid.com/worksheets/fair-fighting-rules

Therapist's Toolkit: 3 Boundary Questions to Ask Yourself

1. Have I clearly communicated this boundary? (Not just in your head—out loud to the person)

2. Am I trying to control their behavior or defining my own response?

3. Can I lay my head on the pillow tonight feeling aligned with my values?

Need Support?

If this episode brought up issues you'd like to explore on a one-on-one basis, or if you're experiencing a mental health crisis, please reach out to a qualified mental health professional.

Crisis Resources:

• National Suicide Prevention Lifeline: 988

• Crisis Text Line: Text HOME to 741741

• SAMHSA National Helpline: 1-800-662-4357

Some options to Find a Therapist near you:

• If you have insurance going to your online directory to search or calling the number of the back of your card can help get you a list of providers that take your insurance

• Google: “Mental Health Counselor Near me”

• https://www.psychologytoday.com/us

If you are in Illinois and want to connect with our practice:

• https://riseandthrivewellness.net/

Connect With Us

Have a topic you want us to cover? Questions about boundaries or other mental health topics? We'd love to hear from you!

• Submit topic ideas: [email protected]

• Follow us: 

• instagram: @ihavesh_ttosay    

• Tiktoc: IHaveSh_tToSay

• YouTube: www.youtube.com/@ihavesh_ttosay

• Rate & Review: Help others find the podcast by leaving a review

Podcast Host: Megan Campbell, LCPC, ATR-BC

Podcast Executive Producer: Brian T Prairie

Podcast Operations Manager: MacKenzie Cloy

New episodes drop every two weeks on Tuesday mornings at 5 am. Subscribe so you never miss an episode!

Disclaimer: This podcast is for educational and entertainment purposes only and is not a substitute for professional mental health treatment. If you're in crisis or need personalized support, please contact a licensed mental health professional.

An intro to the I Have Sh_t to Say podcast with your host Megan Campbell. She talks about what the podcast will be about and what the podcast's format will be. Oh yeah, bloopers. Lots of fun bloopers.