This week on the Pretty Girl Pill Club podcast, Rohnie attempts to conquer his Trypanophobia (extreme fear of needles) by watching Sophie get a tattoo in her living room — this truly is as DIY as it gets. In this episode, we take you through the entire process, start to finish. Did Rohnie conquer his fear? Listen and find out.

Listen to our previous episode on phobias: https://www.pgpcpod.com/episodes/33

Exposure therapy is a common tactic to overcome phobias and involves gradual exposure to the fear in a safe, controlled environment — the objective being to desensitize yourself to the feared object over time. That said, we are in no way professionals nor are we an authority on the topic. It’s important to seek professional help if your phobia is having a severe, negative impact on your life. 

The American Psychological Association defines exposure therapy as…

“…a psychological treatment that was developed to help people confront their fears.  When people are fearful of something, they tend to avoid the feared objects, activities, or situations. Although this avoidance might help reduce feelings of fear in the short term, over the long term it can make the fear become even worse. In such situations, a psychologist might recommend a program of exposure therapy in order to help break the pattern of avoidance and fear. In this form of therapy, psychologists create a safe environment in which to “expose” individuals to the things they fear and avoid…Exposure to the feared objects, activities, or situations in a safe environment helps reduce fear and decrease avoidance. Exposure therapy has been scientifically demonstrated to be a helpful treatment or treatment component for a range of problems…”

The Mayo Clinic offers a few recommendations for steps you can take on your own to cope with phobia-related anxiety.

“Try not to avoid feared situations. Practice staying near feared situations as frequently as you can rather than avoiding them completely. Family, friends, and your therapist can help you work on this. Practice the techniques you learn in therapy and work with your therapist to develop a plan if symptoms get worse.

Reach out. Consider joining a self-help or support group where you can connect with others who understand what you're going through.

Take care of yourself. Get enough rest, eat healthily and try to be physically active every day. Avoid caffeine, as it can make anxiety worse. And don't forget to celebrate successes as things get better.”

Special thanks to Mario for volunteering his tattooing ability to make this episode possible. You can hear Mario’s previous PGPC appearance here: https://www.pgpcpod.com/episodes/21

Website: https://www.pgpcpod.com/

Instagram: https://www.instagram.com/prettygirlpillclub/

Pretty Girl Pill Club is a production of Public Notice LLC. Hosted by Sophie Collis and Rohnie Williams. Editing and Audio Engineering by Sophie Collis. Produced by Public Notice. Created by Sophie Collis in conjunction with Public Notice. Music by Eevee & Sarah, The Illstrumentalist. Theme music mixed by Patrick Retzer. All associated artwork by Sophie Collis.

Disclaimer: We are not professionals. We’re just idiots on the internet with wack as hell brain chemistry. If you are struggling, never hesitate to seek help.

This week on the Pretty Girl Pill Club podcast, we talk about the importance of goal setting and establishing the routines and habits that’ll help us achieve those goals. Going along with this week’s topic, Rohnie and I decided to challenge ourselves to track our habits for the next 2 weeks and document our experiences. At the end of this challenge, we’ll post a follow-up episode discussing how it went and what we learned. We encourage y’all to do this challenge with us and share your habit trackers with us using the hashtag #pgpchabitchallenge on Instagram. We think this will be a fun way (using a bit of social pressure) to keep up accountable and stick with it!

Website: https://www.pgpcpod.com/

Instagram: https://www.instagram.com/prettygirlpillclub/?hl=en

Twitter: https://twitter.com/pgpcpod

Sources

Atomic Habits by James Clear: https://www.amazon.com/Atomic-Habits-James-Clear-audiobook/dp/B07RFSSYBH/ref=sr_1_1?crid=3BVF8UR4WOMH5&dchild=1&keywords=atomic+habits&qid=1614290630&sprefix=atomic+%2Caps%2C319&sr=8-1

The Ultimate Habit Tracker Guide: Why and How to Track Your Habits by James Clear: https://jamesclear.com/habit-tracker

Rohnie's favorite app for better sleep: RISE: https://www.risescience.com/

This week on the Pretty Girl Pill Club, Sophie and Rohnie dive into phobias like tokophobia, the fear of pregnancy, and coulrophobia, the fear of clowns. Hear discussions about where phobias come from and how to potentially beat them.

Website: https://www.pgpcpod.com/

Instagram: @prettygirlpillclub

Sources

LISTEN TO PART 1: https://www.pgpcpod.com/episodes/31

In part 2 of this 2 part series, we discuss boundaries and how to identify, define, communicate and enforce them in interpersonal relationships of all kinds.

While there are countless ways to create a boundaries chart, the core principles remain the same.

But first, what is a boundary? According to IPFW/Parkview Student Assistance Program, “A boundary is a limit or space between you and the other person; a clear place where you begin and the other person ends . . . The purpose of setting a healthy boundary is, of course, to protect and take good care of you” (n.d.). “Our boundaries might be rigid, loose, somewhere in between, or even nonexistent. A complete lack of boundaries may indicate that we don’t have a strong identity or are enmeshed with someone else” (Cleantis, 2017).

How do you set a boundary? According to Joaquín Selva, Bc.S., Psychologist, to set healthy boundaries you must first identify and define the desired boundary and communicate it (say what you need). The most effective boundaries are communicated as simply as possible (don’t over-explain) and have clearly established consequences for violating that boundary. Consequences aren’t meant to be a threat, but instead, communicate to the other person why it is so important.

Boundaries are a vital component of any healthy relationship. Without them, we risk becoming codependent, developing resentment, and losing our sense of identity and autonomy.

Special thanks to Christina of @betterselfbetterworld for providing the inspiration to do this episode. Check out our interview with Christina here. She goes in-depth into the process of creating her boundaries chart in this IGTV video.

Website: https://www.pgpcpod.com/

References 

In part 1 of this 2 part series, we discuss boundaries and how to identify, define, communicate and enforce them in interpersonal relationships of all kinds.

While there are countless ways to create a boundaries chart, the core principles remain the same.

But first, what is a boundary? According to IPFW/Parkview Student Assistance Program, “A boundary is a limit or space between you and the other person; a clear place where you begin and the other person ends . . . The purpose of setting a healthy boundary is, of course, to protect and take good care of you” (n.d.). “Our boundaries might be rigid, loose, somewhere in between, or even nonexistent. A complete lack of boundaries may indicate that we don’t have a strong identity or are enmeshed with someone else” (Cleantis, 2017).

How do you set a boundary? According to Joaquín Selva, Bc.S., Psychologist, to set healthy boundaries you must first identify and define the desired boundary and communicate it (say what you need). The most effective boundaries are communicated as simply as possible (don’t over-explain) and have clearly established consequences for violating that boundary. Consequences aren’t meant to be a threat, but instead, communicate to the other person why it is so important.

Boundaries are a vital component of any healthy relationship. Without them, we risk becoming codependent, developing resentment, and losing our sense of identity and autonomy.

Special thanks to Christina of @betterselfbetterworld for providing the inspiration to do this episode. Check out our interview with Christina here. She goes in-depth into the process of creating her boundaries chart in this IGTV video.

Website: https://www.pgpcpod.com/

References 

How to Set Healthy Boundaries, Joaquín Selva, Bc.S., Psychologist

Setting Healthy Personal Boundaries (worksheet)

Stuff I Learned In Therapy - Intimacy & Boundaries Chart, @betterselfbetterworld

Pretty Girl Pill Club, Episode 29: It's All Chemicals with Christina of @betterselfbetterworld

Pretty Girl Pill Club, Episode 27: Ask A Trainwreck! with Millennial Mental Health Channel

This week, Pretty Girl Pill Club returns to kick off 2021 with some much needed, year-end decompression. Rohnie reflects on his undergraduate education as it comes to a close, and shares what he's learned and his plans moving forward. We dive deep into navigating educational institutions as neuro-atypical individuals and share the hurdles we've had to overcome time and time again to get to where we are.

We are NOT professionals! We are just a couple of idiots on the internet with atypical brain chemistry.

Pretty Girl Pill Club is a production of Public Notice LLC. Hosted by Sophie Collis and Rohnie Williams. Editing and Audio Engineering by Sophie Collis. Produced by Public Notice. Created by Sophie Collis in conjunction with Public Notice. Music by Eevee & Sarah, the Instrumentalist. Theme music mixed by Patrick Retzer. All associated artwork by Sophie Collis.

Not everyone has a Norman Rockwell holiday. Actually, most people don't. Even if they say they do, they probably don't. More people than ever will be spending this day alone. For some, this is new territory. For others, this is par for the course. Regardless, today is just a day. Take care of yourself and have empathy for those who find this time of year to be particularly lonely. 

Website: https://www.pgpcpod.com/

Resources: https://www.pgpcpod.com/resources

Instagram: https://www.instagram.com/prettygirlpillclub/

Twitter: https://twitter.com/pgpcpod

This week on the Pretty Girl Pill Club podcast, our guest, Christina of @betterselfbetterworld on Instagram, discusses living with Panic disorder, what inspired her to start sharing her experiences publicly, the state of the wellness industry, and what she hopes to achieve through her Instagram. We also talk about the power of radical candor in discussing mental illness, advocating for yourself, our wild Lexapro dreams, and striking the right balance of holistic and pharmaceutical interventions.

A self-proclaimed self-help junkie, she shares her experiences, trials, and tribulations on the road to better brain chemistry on her Instagram. Check out her Instagram for gorgeous graphics, candid and raw discussions about mental illness, and a wealth of self-improvement information.

What is Panic disorder? The National Institute of Mental Health defines Panic disorder as “a type of anxiety disorder. It causes panic attacks, which are sudden feelings of terror when there is no real danger. You may feel as if you are losing control. You may also have physical symptoms, such as fast heartbeat, chest or stomach pain, breathing difficulty, weakness or dizziness, sweating, feeling hot or a cold chill, tingly or numb hands.

Panic attacks can happen anytime, anywhere, and without warning. You may live in fear of another attack and may avoid places where you have had an attack. For some people, fear takes over their lives and they cannot leave their homes.”

Follow Christina: https://www.instagram.com/betterselfbetterworld/?hl=en

Thank you again to Christina for coming on the podcast!

Christina's favorite self-help books mentioned in the episode:

Meditation Apps mentioned:

Have a question or topic you’d like to hear us talk about in a future episode? Hit us up on Instagram (https://www.instagram.com/prettygirlpillclub/) or email us at [email protected].

We are not professionals. We’re just idiots on the internet with wack as hell brain chemistry. If you are struggling, never hesitate to seek help. You can find a list of crisis hotlines and other resources here: https://www.pgpcpod.com/resources.

Pretty Girl Pill Club is a production of Public Notice LLC. Hosted by Sophie Collis and Rohnie Williams. Editing and Audio Engineering by Sophie Collis. Produced by Public Notice. Created by Sophie Collis in conjunction with Public Notice. Music by Eevee & Sarah, the Instrumentalist. Theme music mixed by Patrick Retzer. All associated artwork by Sophie Collis.

Thank you to our sponsors, Anchor, and PodGo.

Sources

https://medlineplus.gov/panicdisorder.html

This week on the Pretty Girl Pill Club podcast, we spoke with Brad Nolan, Founder of Podcave — an all-in-one service to plan, publish, and promote your podcast. We discuss what led Brad to the wonderful world of podcasting, the struggles he’s faced along the way as a father, husband, and individual, and the impact of art and self-expression on mental health. 

In the wake of the most divisive election in U.S. history and an ongoing, unrelenting global pandemic, we reflected on this year and what we hope for moving forward. Strap in, y’all — this episode comes with an extra-large serving of catharsis.

You can find Brad on Instagram (https://www.instagram.com/bradnolan/) and Twitter (https://twitter.com/BradNolan), and check out what he’s building at Podcave (https://podcave.com/).

Have a question or topic you’d like to hear us talk about in a future episode? Hit us up on Instagram (https://www.instagram.com/prettygirlpillclub/) or email us at [email protected].

We are not professionals. We’re just idiots on the internet with wack as hell brain chemistry. If you are struggling, never hesitate to seek help. You can find a list of crisis hotlines and other resources here: https://www.pgpcpod.com/resources.

Pretty Girl Pill Club is a production of Public Notice LLC. Hosted by Sophie Collis and Rohnie Williams. Editing and Audio Engineering by Sophie Collis. Produced by Public Notice. Created by Sophie Collis in conjunction with Public Notice. Music by Eevee & Sarah, the Instrumentalist. Theme music mixed by Patrick Retzer. Cover Art by Sophie Collis.  

Thank you to our sponsors, Anchor, and PodGo.