Modern Mental Health & Relationships | Overwhelm, Boundaries, Overthinking

Do you feel like you spend a lot of time thinking about your body or your weight or what you should or shouldn’t be eating? If so, you are not alone! We live in a society that is obsessed with thinness and dieting. We know that ruminating about our food intake or our body or how we look promotes low self-esteem and ties our self-worth to a number on the scale or how we look in a bikini. Even worse, it can lead to disordered eating, anxiety, eating disorders and poor mental health.

 

I had the opportunity to interview Kelsey Wickenhauser, a Physicians Assistant turned Health Coach, for the podcast. We discuss nutrition, exercise and habits to promote physical and mental health and to break free from the cycle of obsessing about our bodies and our weight. We also explore ways to help ourselves and our families be more healthy in order to live into who we want to be or who we feel called to be.

 

Guest Info:

Kelsey Wickenhauser: Kelsey is a Physician Assistant turned Christian health coach

 

Kingdom Fit Moms Podcast:
https://podcasts.apple.com/us/podcast/kingdom-fit-moms-christian-weight-loss-whole-food-meal/id1689606078

 

Website: kelseywickenhauser.com 

 

Instagram: https://instagram.com/kelseywickenhauser

 

Free Facebook Community: www.facebook.com/groups/fitforlifewithkelsey

Kingdom Fit Moms Community

 

Email: [email protected]

 

Join Fit Moms Accelerator, the #1 Kingdom-minded weight loss boot camp:
www.kelseywickenhauser.com/join

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

Many studies over the past decade have found that people who consciously implement gratitude into their lives tend to be happier and less depressed. While it may sound cliché, there is science to support that practicing gratitude positively impacts our physical, social, emotional, and mental health! 

 

Resources:

The 4 A's of Appreciation According to Brian Tracy: 

• Appreciation: Actively recognizing and valuing the positive aspects and people in your life


• Acknowledgement: Consciously acknowledging the good things and feeling thankful for them


• Admiration: Admiring the qualities, skills, or achievements of others and yourself


• Affection: Showing love and fondness for the people and things that positively impact your life

Guided mediations for gratitude: https://www.mindful.org/5-guided-meditations-to-fill-your-heart-with-gratitude/

 

Next Steps: 

Want to work with me?

You can learn about the services I offer at www.jenalley.com

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

 

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

Do you ever feel stuck or unmotivated in working toward a goal despite your best efforts? You're not alone. This episode explores common obstacles that hold us back. From procrastination and self-doubt to burnout and fear of failure, we'll talk through effective strategies to overcome these challenges and also tips for giving yourself compassion and grace when things feel hard.

 

Resources and Related Episodes: 

Episode 15: Tips for Learning Your Nervous System and How to Move Back into Regulation to Handle Life's Stressors

 

Episode 14: Getting Real About the Discomfort of Growth and Change

 

Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion 

 

Next Steps: 

Want to work with me?

You can learn about the services I offer at www.jenalley.com

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

It can be hard as an adult to prioritize and find time to take care of our own wants and needs. As a parent, it can feel even harder. The consequences, though, of not identifying and prioritizing our own needs are dire. We might be more on edge with our kids and partners, we might experience chronic unhappiness, and we might experience greater symptoms of anxiety and/or depression. Today, we are going to talk about how to identify and prioritize your needs and take ownership over your own life, even as a busy adult.

 

Resources and Related Episodes: 

Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion

Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them

Episode 8: Organization, Routines, and Non-Negotiables to Decrease Stress + Improve Your Mental Health

 

Book: Real Self Care by Poojah Lakshmin

 

Next Steps: 

 

Want to work with me?

You can learn about the services I offer at www.jenalley.com

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

Did you know your brain holds the key to transforming your health?  By retraining your brain, you can calm your nervous system and promote healing from within.

 

Brain Retraining Coach Katie Nickerson shares her knowledge of the nervous system and practical exercises to help move our nervous systems back into a felt sense of safety. She also offers her story of moving from chronic illness back to health through brain retraining (and no, it’s not just positive thinking or all in your head).

 

In this episode, Katie gives additional resources and tools for helping us regularly move back into a state of ventral or safety. 

 

If you missed Part 1 of our conversation, you can find it here.

 

Want to learn more about Katie or work with her? You can find her here:

Free consult Sign up: https://calendly.com/katienickersoncoaching/30min

Email: [email protected]

Website: https://abodehealingco.com/

IG: @abodehealingco
https://www.instagram.com/abodehealingco

 

 

Next Steps: 

 

Want to work with me?

You can learn about the services I offer at www.jenalley.com

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

Did you know your brain holds the key to transforming your health?  By retraining your brain, you can calm your nervous system and promote healing from within.

 

Brain Retraining Coach Katie Nickerson shares her knowledge of the nervous system and practical exercises to help move our nervous systems back into a felt sense of safety. She also offers her story of moving from chronic illness back to health through brain retraining (and no, it’s not just positive thinking or all in your head).

 

In this episode, Katie explores the need for us to be aware of what state our nervous systems are in to protect our own health and to help ourselves heal from negative feedback loops.

 

Be sure to check back next week for Part 2 of our interview!

 

Want to learn more about Katie or work with her? You can find her here:

Free consult Sign up: https://calendly.com/katienickersoncoaching/30min

Email: [email protected]

Website: https://abodehealingco.com/

IG: @abodehealingco
https://www.instagram.com/abodehealingco

 

 

Next Steps: 

 

Want to work with me?

You can learn about the services I offer at www.jenalley.com

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

June is Men's Mental Health Awareness Month. Mental health is a crucial aspect of overall well-being, yet men often face unique challenges and stigmas that prevent them from seeking the help they need.

We'll discuss:

• The societal pressures and expectations that impact men's mental health.


• Common mental health issues men experience and how they manifest.


• Practical advice on how to seek help and support loved ones.


• Resources and practices for maintaining mental well-being.

Let's break the silence together and create a culture where men's mental health is a priority.

Resources: 

• https://www.nami.org/


• 988 Suicide & Crisis Lifeline: Provides immediate 24/7 help over the phone, a directory for various other help-lines, and information on general lifelines and crisis support.


• https://headsupguys.org/

 

Next Steps: 
 

• Join the Community!


• Become a Modern Family Mental Health Insider!


• Visit me at www.jenalley.com


• Follow me on Instagram @jen.alley.therapist


• Leave a written review on Apple Podcasts!

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

Guest Katie Hallberg shares her journey of parenting her transgender son. She offers wisdom for all parents and gives us insight into the internal work that she had to do in order to achieve she and her husband's vision of keeping their family together across time and keeping their then-daughter, now-son, alive. 

 

June is Pride Month which recognizes the impact that lesbian, gay, bisexual and transgender individuals have had on history locally, nationally, and internationally. Pride Month is a time of celebration, reflection, and action, honoring the history of the LGBTQ+ movement and advocating for a more inclusive and equitable future.

 

Here are important statistics highlighting the mental health issues that LGBTQ young people face. 

 

Resources: 

The Genderbread Person

LGBTQ+ Mental Health Resources

LGBTQ+ Mental Health Resources Texas

LGBTQ+ Crisis Hotlines

 

Connect with Katie: 

Instagram

 

Next Steps: 
 

Join the Community!

Become a Modern Family Mental Health Insider!

Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

We are often upset or in conflict because of something that we all unconsciously do because we, as humans, are meaning making machines. This episode explores what that is and steps to help gain clarity and awareness to have greater connection, peace, and less misunderstanding in our lives. 
 
Resources: 
 
Worksheet
 
Next Steps: 
 

Join the Community!

Become a Modern Family Mental Health Insider!

Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!

 

Today's Sponsor: https://realtyit.com/ 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com

How do you feel about summers? While I love having more time with our kids and enjoy the slower pace, it also can be challenging with the lack of structure and lots of togetherness! 

 

This episode will highlight 10 strategies to help your family have a successful summer! 

 

Next Steps: 
 

Join the Community!

Become a Modern Family Mental Health Insider!

Visit me at www.jenalley.com
Follow me on Instagram @jen.alley.therapist
Leave a written review on Apple Podcasts!

 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jenalleytherapist.substack.com