Imagine living in a home so full of belongings that there’s barely room to walk — a space where daily life becomes unsafe and overwhelming. Hoarding Disorder affects 2–6% of the population, and it’s far more than just clutter.

In this episode of Practical Psych, I speak with an expert whose first experience with hoarding came from her own childhood home. We explore what Hoarding Disorder really is, common myths, how effective treatment works, and the best ways to support a loved one who’s struggling.

About my guest: Cecilia "Ceci" Garrett, MSW, LICSW, is a therapist who specializes in treating Hoarding Disorder, anxiety, and trauma. Ceci's unique personal and professional experience with hoarding informs her advocacy efforts with individuals, families, agencies, and communities. Her passion is destigmatizing Hoarding Disorder through compassionate and engaging education about the importance of mental health treatment as a vital part of addressing hoarding behaviors.

Ceci’s links:

* Clinical Practice and Consultation Services: https://lighteningtheloadcounseling.com

* Non-clinical supports and resources (including family & peer support): https://pensight.com/x/cecigrrtcc

Other resources mentioned in the episode:

* International OCD Foundation: https://hoarding.iocdf.org/

* Anxiety & Depression Association of America: https://adaa.org/understanding-anxiety/obsessive-compulsive-disorder-ocd/hoarding-basics

* Self-help book: Buried in Treasures (found at all major booksellers)

How to Listen: Listen at practicalpsychpod.substack.com.

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Feel free to leave a comment or question about the episode at practicalpsychpod.substack.com

If your brain loves to spiral, rehearse worst-case scenarios, or treat every decision as if it’s life or death—you're in good company. If you're worried, anxious, and overthinking, this episode is for you!

Join me and my guest—an author and therapist—as we unpack the mental habits of worry and rumination that can take over our inner world. We’ll explore why these thought patterns feel so automatic, the beliefs that keep them alive, and how they quietly steal our peace and our ability to engage in problem-solving. You’ll learn how to break the cycle using practical tools from Cognitive Behavioral Therapy and metacognitive approaches that help bring your mind back to the here and now—away from the endless parade of “what-ifs” that the mind has to offer.

About my guest: Ben Eckstein, LCSW is a therapist specializing in the treatment of OCD, Anxiety, and OC-Related Disorders. Ben honed his specialty in OCD while working at McLean Hospital's OCD Institute in Boston. He's now the owner and director of Bull City Anxiety & OCD Treatment Center in Durham, North Carolina. Ben is the vice president of OCD North Carolina, the NC state affiliate of the International OCD Foundation. In addition to his clinical work, Ben is a speaker, trainer, and author.

His book, Worrying is Optional: Break the Cycle of Anxiety and Rumination That Keeps You Stuck, was published in 2023. It’s available now via Amazon or New Harbinger Publications.

How to Listen: Listen here at practicalpsychpod.substack.com.

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If you like the episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you!

Feel free to leave a comment or question about the episode on Substack.

At some point in your life, you’ve probably asked the question: Who am I, really?

If you’re like many of the people I meet in my therapy office, your sense of self can sometimes feel clouded—obscured by your thoughts, emotions, and experiences. We often fuse with our inner monologue, losing sight of the broader perspective. In the process, we may start to define ourselves through the eyes of a critic or as the product of our worst moments.

In this episode, I introduce you to the “self-as-context” model from Acceptance and Commitment Therapy (ACT), which invites you to take an observational stance. When we can observe our thoughts with a bit of distance, we create an opening to choose how we respond, rather than react. In that space, we make room for both self-compassion and accountability.

Let’s dive into what it means to become a compassionate observer of your own mind.

How to Listen:

* Listen at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

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If you like this episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you! Feel free to leave a comment or question about the episode on Substack, but to comment you must first become a free subscriber.

Flying can feel really scary, especially in light of recent events. If you are someone who “white knuckles” all your flights - or you have NEVER taken a flight - this episode is for you. Take a peak behind the cockpit door and join me as I talk to Captain Kyle Koukol, a commercial airline pilot who additionally provides education and support for anxious travelers.

Even if you are NOT anxious, our conversation is an interesting window into the aviation industry. We cover all your burning questions…

* How do pilots train and prepare for rare emergencies?

* Is flying still safe? (Spoiler: Yes! It’s by far the safest mode of transportation)

* What causes turbulence? Should I freak out? (No!)

* How do pilots handle bad weather? Or mechanical issues?

* Tips and strategies for handling the flight anxiety that persists even after you know the facts about flying

Maybe you want to take that vacation, see new places, dip your toes in the ocean or fly with more joy and less dread. You can do it! I loved this conversation, and I hope it can help.

Now sit back, relax, and enjoy the ride.

How to Listen:

* Listen here at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

* Listen on Apple.

* Listen on Spotify.

About my guest:

Captain Kyle Koukol is an airline pilot and the founder of Dial A Pilot, a service that connects nervous fliers with U.S.-based airline pilots to help them overcome their fear of flying. With more than 6,000 hours of flight time covering both domestic and international routes, he has had countless conversations with anxious passengers. These experiences fueled his passion for helping people view aviation through a pilot’s perspective. Recognizing a public need for such support, Kyle launched Dial A Pilot in May 2023.

Links:

Curious to learn more about Dial A Pilot? Find the website here.

Book a call with the Dial A Pilot team

Join the Dial A Pilot community

If you like this episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you! Feel free to leave a comment or question about the episode here on Substack, but to comment you must first become a free subscriber.

Wake up—time for a brand-new day! ☀️

The alarm clock sounds a lot more tolerable after a restful eight hours of sleep. But if you’ve spent the night tossing and turning, it might just be the worst sound in the world.

While occasional sleeplessness happens to everyone, for some, insomnia is a relentless beast lurking in the shadows—stealing rest, night after night.

In this episode of Practical Psych, we’ll dive into Cognitive-Behavioral Therapy for Insomnia (CBT-I)—the gold-standard treatment for a condition that affects around 15% of adults and even more teens. You’ll discover powerful strategies to reclaim your sleep, including:

✅ Sleep Consolidation✅ Stimulus Control✅ Sleep Hygiene✅ Relaxation Training✅ Cognitive Therapy

Join me as we unpack these evidence-based techniques and learn how to slay the bedtime monster—once and for all! 😴

How to Listen: Listen and subscribe for free at practicalpsychpod.substack.com.

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If you like this episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you! Feel free to leave a comment or question about the episode on Substack.

Happy 2025, listeners! Practical Psych is kicking off the new year with a fresh challenge for you. Forget those New Year’s resolutions you’ve probably already ditched—yes, I’ve abandoned one myself, and it’s only January 5th as of this recording. Instead, let’s focus on something bigger: a new way of living. This year, I’m challenging you to lean into discomfort—maybe even embrace it.

Joining me for this episode is a very special guest: my daughter, Natalie, a 16 year old high school sophomore. She’s here to share her wisdom on the power of stepping outside your comfort zone, something she has done many times and has lived to tell the tale.

Let’s jump in and make 2025 a year of bold, uncomfortable growth!

How to Listen:

* Listen here at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

* Listen on Apple.

* Listen on Spotify.

If you like this episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you! Feel free to leave a comment or question about the episode here on Substack, but to comment you must first become a free subscriber.

Did you know you’ll spend about a third of your life sleeping? At least, that’s the goal, but for most of us, adequate sleep is elusive.

Sleep is one of the most vital pillars of health, yet it’s often overlooked. The truth is, many of us—especially kids and teens—aren’t getting nearly enough rest.

In this episode, I’m joined by a sleep expert to uncover the fascinating science behind sleep and why it’s essential for your well-being. Here’s what we’ll explore:

The science of sleep: What’s really happening in your brain and body?Why sleep matters: How it shapes your physical and emotional health. The barriers to good sleep: What’s stealing your Zzz’s—and how to fight back. Protecting young sleepers: Why kids and teens need sleep more than ever, and how parents can help.

This episode is your wake-up call to prioritize better sleep—for you and your family.

Coming up in the next episode of the series: I’ll dive into the frustrating condition of insomnia and explore how to address it using a powerful approach called Cognitive Behavioral Therapy for Insomnia (CBT-I). Don’t miss it!

How to Listen:

* Listen here at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

* Listen on Apple.

* Listen on Spotify.

About my guest: Dr. Cara Palmer is an Associate Professor at Montana State University in the Department of Psychology. Dr. Palmer is the director of the Sleep and Development Lab and the co-director of the MSU Sleep Research Lab. Prior to joining the faculty at MSU, Dr. Palmer was research faculty at the University of Houston within the Department of Psychology and the Texas Institute of Measurement, Evaluation, and Statistics. She completed her doctoral training in Developmental Psychology at West Virginia University, and a postdoctoral fellowship in Clinical Child Psychology and Behavioral Sleep Medicine at the University of Houston. Dr. Palmer has received numerous awards and grants for her research from organizations including the National Science Foundation, the National Institutes of Health, the Sleep Research Society, and the World Sleep Society.

If you like this episode, please share it with a friend, share on your social media, or leave a rating or review on Apple or Spotify. Please and thank you! Feel free to leave a comment or question about the episode here on Substack, but to comment you must first become a free subscriber.

We've all heard some of the basic advice for keeping a long-term relationship alive.

“Don't go to bed angry.”

“You have to resolve every conflict.”

“Love is all you need.” (according to the Beatles)

While none of these are accurate, the latter point, sadly, is especially off the mark. Love is a necessary, but not sufficient condition for a satisfying relationship. We have to have a whole lot more than that to keep a relationship on the rails. So, what DO we need? Listen in as Kyrie shares her top five pieces of advice in this episode, based around John Gottman’s research, attachment theory, and her own observations as a therapist and as a human.

Sneak Peak at the 5 Keys:

* Remember, you used to like this person!

* You need a 5:1 ratio of positive to negative interactions.

* You have to care about what your partner wants.

* Get your own house in order.

* Know that relationships are attachment opportunities.

In the episode, Kyrie mentions a research study known as the Still Face Experiment (Dr. Ed Tronick, 1975). Visit her show notes at practicalpsychpod.substack.com for a link to a video about this research.

How to Listen:

Listen at practicalpsychpod.substack.com.

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If you like this episode, please share it with a friend, share on your social media, or leave a rating or review where you listen. Please and thank you! Feel free to leave a comment or question about the episode by becoming a free subscriber on Substack.

A LOT has changed in the past two decades, perhaps more than any other time in history, leading some of us to question - what are we doing to ourselves? Will technology beat us at our own game, or will our human need for connection prevail? I sat down with my guest, Dr. Brianna Lane, an expert on the impact of technology on relationships, to talk about this and more. Listen in as we chat about the changing frontier of communication, from online dating and how we engage on social platforms to how we keep our cell phones from eating us alive.

How to Listen:

* Listen at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

* Listen on Apple.

* Listen on Spotify.

About my guest:

Brianna L. Lane is an Associate Professor in the Department of Communication at Christopher Newport University. Her research and teaching interests include interpersonal communication within electronically mediated contexts. She has published research on social support on social networking sites, effects of the design of online dating sites, "catfishing," and implications of becoming "Facebook official." She teaches courses on the dark side of interpersonal communication, nonverbal communication, and quantitative research methods.

If you like this episode, please share it with a friend, share on your social media, or leave a rating or review where you listen. Please and thank you! Feel free to leave a comment or question about the episode on Substack, but to comment you must first become a free subscriber.

Whether or not you have depression, this episode is for you! If you have never been depressed, chances are you know and love someone who has. Listen in as I talk to Dr. Len Lantz, a psychiatrist and expert on this topic. We talk about what depression is, who is impacted, and how it is effectively treated - because it’s treatable! Along the way, we’ll dispel some myths about the disorder and it’s treatment, as well as discuss the link between treatment and suicide prevention. Other topics discussed include Bipolar Disorder, PMDD (Premenstrual Dysphoric Disorder), Seasonal Affective Disorder, and the way certain groups can experience stigma about having depression.

This episode discusses suicide. If you are struggling with suicidal thoughts, please seek immediate help. You may contact a free, 24/7 crisis hotline by calling or texting 988.

How to Listen:

* Listen at practicalpsychpod.substack.com. If you subscribe (it’s free!), you will get new episodes delivered to your email.

* Listen on Apple.

* Listen on Spotify.

About my guest:

Dr. Len Lantz is an adult and pediatric psychiatrist, a Clinical Associate Professor in Psychiatry at the University of Washington School of Medicine, and the editor of The Psychiatry Resource (psychiatryresource.com). He is a Distinguished Fellow both in the American Psychiatric Association and the American Academy of Child and Adolescent Psychiatry, and he serves on the state councils of both organizations. Dr. Lantz maintains a clinical practice at Big Sky Psychiatry in Helena, Montana. He is passionate about helping people thrive, and he is an advocate for the prevention of suicide. Dr. Lantz founded the annual Montana Conference on Suicide Prevention, which he hosted for its first seven years. For three years Dr. Lantz chaired the Montana Suicide Mortality Review Team, and he founded and hosts the annual Montana Psychiatry Conference.

Please check out his many articles on mental health topics, including depression, at his website/blog, The Psychiatry Resource. Specific articles mentioned in this episode include:

Behavioral Activation for Depression: https://psychiatryresource.com/articles/behavioral-activation-depression

Light Therapy for Seasonal Depression: https://psychiatryresource.com/articles/light-therapy

Premenstrual Dysphoric Disorder: https://psychiatryresource.com/articles/best-strategies-premenstrual-dysphoric-disorder-pmdd

A Note to the Suicidal Christian: https://psychiatryresource.com/articles/a-note-to-the-suicidal-christian

If you like this episode, please share it with a friend, share on your social media, or leave a rating or review. Please and thank you! Feel free to leave a comment or question about the episode on Substack, but to comment you must first become a free subscriber.