Hey Listeners: You'll notice some new music starting with this episode. Our editing software updated ownership of some of the tracks-- so we're trying some new things. Let us know what you think!

The Power of Walking: Beyond Trademark Hype and the Benefits for Your Nervous System

Discover why walking is a timeless, universal activity rooted in human history—and how it can serve as a powerful tool for emotional regulation, stress relief, and nervous system maintenance. In this episode, Vanessa Gorelkin breaks down the cultural significance of walking, dispels myths around the trending "hot girl walk," and shares practical tips to turn every walk into a self-care routine.Key Topics:

• The true meaning of trademarks and what they can and cannot protect, specifically in relation to phrases like "hot girl walk"
• The cultural and physiological significance of walking as an inherently human activity
• How walking activates your parasympathetic nervous system, promoting calm and emotional regulation
• The neuroscience behind rhythmic bilateral movements and their effect on stress and anxiety
• Practical steps to maximize stress relief and nervous system regulation during your walk
• The distinction between the cultural phenomenon of "hot girl walk" and the physical/mental benefits of walking
• Why movement matters more than aesthetics or branding efforts
• Addressing public sentiment around trademarks on activities that belong to everyone

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Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Understanding the Cultural Shift Around Body Image and GLP-1s
 

In this episode, Vanessa Gorelkin explores the rise of GLP-1 drugs like Ozempic and their complex impact on body image, health perceptions, and societal norms. She offers a clear, insightful critique of the trend, emphasizing that health and worth are about much more than body size.

Key Topics:

• The cultural and social media influence on body image and the normalization of weight loss drugs

• The biological and physiological effects of GLP-1 medications and their long-term implications

• How societal narratives link thinness to health, morality, and worth

• The importance of redefining health beyond appearance and size

• Practical advice for navigating body acceptance and resisting the shrinking trend

• The science behind weight regain after stopping medications and potential side effects

• The significance of body neutrality and affirming identity outside of societal standards

Timestamps:
00:37 - Introduction: Body not a trend, physiology fights back
00:52 - Personal background and purpose of the episode
01:09 - The cultural shift: GLP-1 drugs and social media narratives
01:40 - Advertising and societal pressures to slim down
02:28 - Why thinness doesn’t equate to longevity
03:08 - Body acceptance and rejecting the trend of shrinking
03:43 - The impact of canceling food and appetite through medication
04:06 - Distinguishing between medical use and societal normalization
04:27 - The original purpose of GLP-1 medications in diabetes management
05:06 - The projected scale of GLP-1 usage in America by 2030
05:29 - Framing weight loss as a moral versus medical issue
06:08 - The fragility of weight loss achieved through medications
06:58 - Research on weight regain after stopping GLP-1s
07:23 - Biological mechanisms behind weight regain and hunger hormones
07:38 - The body's rebound effect and metabolism adaptation
08:18 - The behavioral side: scaffolding and emotional patterns
08:45 - Societal obsession: thinness as moral virtue
09:11 - Side effects and health risks of GLP-1s
09:25 - Chronic issues like gastroparesis, gallstones, and nutritional deficiencies
10:20 - Mood disturbances and long-term effects for diabetics
11:10 - The importance of existing fully in your body as resistance
11:49 - Moving away from transformation narratives toward acceptance
12:16 - Redefining health: from moral to functional and holistic
12:46 - The difference between appearance and actual health metrics
13:16 - Reclaiming personal health choices and self-trust
14:06 - Challenging the association of thinness with health and effort
15:30 - Reframing health with new vocabulary: strength, stability, connection
16:03 - The importance of non-morally judging health status
16:41 - The value of tapering off medications and understanding reversibility
17:14 - Informed decision-making about long-term medication use
17:25 - Practical tips: social media detox, eating in public, mirror practices
17:55 - Challenging internalized shame and societal expectations
18:25 - Embracing your body as your home, not a project to fix
19:07 - Closing thoughts: authenticity and self-worth beyond weightResources & Links:

• Vanessa Gorelkin — for therapy and body image support

Connect with Vanessa Gorelkin:

• Website

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

If you ever feel crushing doubts about yourself- especially in circumstances that baffle you, this episode is for you.

Overcoming Imposter Syndrome: A Personal Reflection and Practical GuideIn this episode, Vanessa Gorelkin candidly shares her ongoing battle with imposter syndrome while creating content about it. Her honest narrative serves as both a personal case study and a guide for listeners grappling with similar doubts. Discover insights about the prevalence, causes, and scientifically-backed strategies to address imposter feelings.

Main Topics Covered:

• Vanessa’s personal experience with imposter syndrome during episode creation
• The scientific understanding of imposter syndrome as a cognitive distortion
• Why high-achievers are especially prone to self-doubt 
• The role of workplace environments and societal expectations in fostering imposter feelings 
• Practical tips to recognize and challenge imposter syndrome in real time
• Reframing self-doubt: from incompetence to care and responsibility
• The importance of self-compassion and perspective-taking during career transitions

Additional notes: Remember, imposter syndrome is a common human experience—your feelings do not define your capabilities. Embrace the discomfort as part of your growth journey, and give yourself credit for the progress you are making.

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Overcoming the "What-Ifery": How to Tame Your Brain's Catastrophic Thinking

In this episode, Vanessa Gorelkin discusses the fascinating phenomenon of "what-ifery" — the mental habit of imagining every potential disaster. She explores how this is a natural but often unhelpful part of human cognition and offers practical, science-backed tools to build resilience against anxiety caused by relentless hypothetical fears.

Main Topics:

• The neurological basis of "what-ifery" and intolerance of uncertainty
• How catastrophic thinking amplifies anxiety and shrinks your world
• Five effective techniques grounded in cognitive science for managing worry and uncertainty
• Practical tools like labeling thoughts, shrinking timelines, and body anchoring
• How to shift from prediction to capability to foster confidence in decision-making

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Here's a great episode published a little over a year ago that always matters in the summertime.

If you're a person who knows the summertime blues or have a loved one who feels this way-- help is on the way in this updated episode.

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Uncover and Rewrite Your Emotional Homeowners Association Rules

In this episode, Vanessa Gorelkin explores how subconscious "rules"—much like HOA bylaws—govern our emotions and behaviors, often causing stress and guilt. She offers practical strategies to identify outdated or unhelpful rules and update them to better serve our current lives.

Key Topics:

• The metaphor of emotional HOAs and how they enforce internal rules
• How childhood and cultural messages embed rules we aren't aware of
• The impact of outdated rules on our mental health and well-being
• Techniques to identify, question, and revise limiting internal rules
• The importance of values-based behavior over rigid rule enforcement 
• Recognizing conditioned responses, like feeling guilty about bedmaking
• Practical tips for practicing self-compassion and updating internal standards 
• The connection between self-regulation, self-schema, and guilt
• How to shift from punishment to flexible, realistic standards

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Embracing Imposter Syndrome: A Personal Reflection with Vanessa Gorelkin

In this episode, Vanessa Gorelkin openly shares her recent struggles with procrastination and imposter syndrome, providing a candid behind-the-scenes look at confronting self-doubt. It’s a relatable deep dive into understanding and managing imposter feelings, especially for high-achievers and those navigating new challenges.Key Topics

• The personal battle with imposter syndrome and how it can delay progress
• The prevalence and scientific basis of imposter syndrome, affecting up to 62% of people
• Characteristics of those prone to imposter feelings: conscientious, high-achieving, sensitive 
• Imposter syndrome as a cognitive distortion: a mismatch between perceived and actual competence
• Environment factors that amplify imposter feelings: underrepresented groups, ambiguous roles
• Neuroscience insights: the brain’s threat detection system versus confidence-building
• Practical tips to recognize and confront imposter syndrome, including labeling feelings and perspective shifting
• The importance of growth mindset: replacing "I don’t know" with "I’m learning"
• Standard post-graduation doubts and how they are natural steps into professional identity
• Reassurance that feeling like an imposter signals growth, not incompetence
• Encouragement to "do it anyway" despite doubts and high standards

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Understanding the Bounce Back Tax: Why High-Functioning Days Leave You Drained

Ever had a day where everything seems to go perfectly, only to crash the next morning? This episode breaks down the concept of the "bounce back tax" — the invisible toll your body and brain pay after high-energy days — and offers practical strategies to manage it without guilt or burnout.

Main Topics Covered: 

• The science behind effort costs and energy expenditure 
• How high-functioning days deplete cognitive resources and cause physical fatigue
• The role of ego depletion, allostatic load, and dopamine dips in post-productivity crashes
• Social science insights into social regulation fatigue and emotional labor
• Practical strategies: The 80% day, reset window, and minimum effort floors
• Reframing rest as productive recovery rather than non-functional

Remember, your high-energy days cost something — honoring that helps you build sustainable productivity and kindness to yourself.

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Understanding and Navigating Mental Health Relapses with Vanessa Gorelkin.

In this episode, your host, Vanessa Gorelkin, a licensed occupational therapist with 30 years of experience, discusses the often misunderstood nature of mental health relapses. She shares her personal journey with depression, explains why relapse is a common part of recovery, and provides practical strategies to cope and prevent shame during setbacks.

Main Topics:

• The reality of mental health relapses as a natural, predictable part of recovery
• The importance of accepting medication and continuous care for chronic mental health conditions
• How shame and silence can worsen mental health setbacks and why honesty is vital
• Practical steps: honesty, consistency, and compassion during relapse
• Stories of resilience, including Kaylee's experience with depression and relapse management
• The significance of support systems and open communication with loved ones
• Myths about linear recovery and embracing a lifelong management approach

 Remember, relapse is a chapter, not the entire story. With honesty, support, and self-compassion, you can navigate setbacks and continue your journey towards mental wellness.

Hey listeners! From the heart-- this episode was emotional--  I cried while I recorded it (admittedly, I'm a pretty easy crier!) because talking about relapse is painful but I truly hope this episode helpful someone today. Sending love your way.

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467

Struggling with household tasks due to overwhelm or ADHD? Vanessa Gorelkin shares a compassionate, step-by-step body doubling approach to help you initiate and complete chores with less stress. This episode offers practical exercises to tackle cleaning, laundry, and dishes in manageable blocks, emphasizing progress over perfection.

Key Topics:

• The concept of body doubling and its benefits for neurodivergent brains
• Why tasks pile up: breaking down complex chores into simple, achievable steps
• How co-presence reduces cognitive load and increases task initiation
• The importance of micro-movements and focusing on one item at a time
• Guided routines for cleaning a room, doing laundry, and washing dishes
• Strategies for managing overwhelm, including silence and pacing techniques
• Encouragement to view progress as meaningful, not perfect

We hope you enjoy this body doubling experiential episode!

Click here to get in touch

Thanks for listening!

Please share the show with anyone who may enjoy it. We'd love it if you'd leave us a 5 star review wherever you're listening- it helps listeners find the show and we read every review.

If you'd like to submit an "Untangle This" question, a comment, or an episode idea-- Email us:

[email protected]

Vanessa is available to consult professionally with individual clients. If you'd like to work with Vanessa , reach out here:

https://vanessagorelkin.com/contact-us#12398ed6-3711-4e15-ae41-4711059fd6ab

If you'd like to read about Vanessa's background, treatment perspective and techniques, or other handy information about her practice, check out her Psychology Today profile here:

https://www.psychologytoday.com/us/therapists/vanessa-gorelkin-scottsdale-az/809467