Spilling the Thera-Tea

This week on Spilling the Thera-Team, KathyDan and Jess discuss Family Therapy. They talk about the different modalities involved and provide an overview of systemic therapy. KathyDan provides some techniques that are used when working with families and demystifies the process. The duo wrap it up with an Asked and Answered about the process of forgiveness and the sometimes long and arduous journey back to regaining trust.
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Media discussed in today’s episode:

It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle- Mark Wolynn
https://amzn.to/3l11gpC

What Happened to You?: Conversations on Trauma, Resilience, and Healing
-Oprah Winfrey and Bruce D. Perry
https://amzn.to/3kUUxxA

No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model - Richard Schwartz Ph.D.
https://amzn.to/40b3i73

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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.
If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
Podcast Music by:  Lemon Music Studio

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

** TRIGGER WARNING**
This episode contains discussions of Psychological Abuse , and the depiction of traumatic events. Listener discretion is advised.
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This week KathyDan and Jess discuss psychological abuse on Spilling the Thera-Tea. This is also called Emotional Abuse and the ladies review what the cycle of violence looks like from a few episodes earlier (we encourage you to take a listen to the domestic violence chat). They talk about what some signs are when someone is being psychologically abused as well as the different behaviors that a perpetrator uses when they are using emotional abuse against their partners. They wrap up the episode with a listeners question on Asked and Answered about how to better manage test anxiety!
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Media Recommended in Today’s Episode:
SPARE- Prince Harry
https://amzn.to/3HvpTnn

ARMCHAIR EXPERT w/ Dax Shepard- ANNA KENDRICK EPISODE
https://open.spotify.com/episode/2OnWt5wmclFP8G4egpjI1a?si=blopCJ-iRVirX0vcAyzv1w

NATIONAL DOMESTIC VIOLENCE HOTLINE 800-799-7233
Text "START" to 88788
PO Box 90249 Austin, Texas 78709
Administrative Line: 737-225-3150
National Network to End Domestic Violence
Nnedv.org
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.
If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
Podcast Music by:  Lemon Music Studio
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Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

This week on Spilling the Thera-Tea, KathyDan and Jess dish on the heartache of a breakup and some of the steps to heal and then be in a better place for your next connection. The ladies discuss the emotional rollercoaster, taking inventory of your role in the problems of the relationship, and allowing yourself the time and space to grieve the loss. They wrap it up with an Asked & Answered question from a listener about the process of introducing children to your new significant other.
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Media Mentioned in Today’s Episode:

After the Breakup: A Self-Love Journal- Lindsey Dortch Brock LCSW
https://amzn.to/3XlDQcS

Let That Sh*t Go: A Journal for Leaving Your Bullsh*t Behind and Creating a Happy Life- Monica Sweeney
https://amzn.to/3Hap6Ih

Love Yourself First: How to Heal from Toxic People, Create Healthy Relationships & Become a Confident Woman -Krystle Laughter
https://amzn.to/3XCaAyv

Getting Past Your Breakup: How to Turn a Devastating Loss into the Best Thing That Ever Happened to You- Susan J Elliot JD Med
https://amzn.to/3XjSu4F

Whole Again: Healing Your Heart and Rediscovering Your True Self After Toxic Relationships and Emotional Abuse
https://amzn.to/3Xio5DR

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones- James Clear
https://amzn.to/3wauV1Z
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.
If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

** TRIGGER WARNING**
This episode contains discussions of Domestic Violence , and the depiction of traumatic events, including rape and suicide. Listener discretion is advised.
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Today on Spilling the Thera-Tea, KathyDan and Jess talk about the difficult topic of Domestic Violence. They share how it is defined and explain the various types of abuse that occurs. KathyDan details out the Power and Control Wheel as well as the cycle of domestic violence. Jess shares some alarming statistics and explores why it is so difficult for victims of violence to escape the relationship. The ladies also share some of the signs an abuser might present early in a relationship that should be headed as red flags, how to help people who may be in the clutches of a violent relationship, and offers resources for anyone who is experiencing abuse themselves. The team wraps it up by answering some listener question about escaping an emotional rollercoaster during a divorce in the Asked and Answered segment.
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CDC-
https://www.cdc.gov/violenceprevention/pdf/ipv-technicalpackages.pdf
NCADV- National Coalition Against Domestic Violence
https://assets.speakcdn.com/assets/2497/domestic_violence-2020080709350855.pdf?1596828650457
NATIONAL DOMESTIC VIOLENCE HOTLINE 800-799-7233
Text "START" to 88788
PO Box 90249 Austin, Texas 78709
Administrative Line: 737-225-3150
National Network to End Domestic Violence
Nnedv.org
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.
If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

KathyDan and Jess had a great chat this week about the LGBTQIA+ community. Jess shares some history on how the civil rights movement started providing gay rights and KathyDan defines what all those letters stand for. The ladies discuss how growing up gay can inherently create trauma and the importance of finding a therapist who is experienced in supporting and affirming LGBTQIA+ identity while also providing meaningful access to resources and supports that will allow the individual Ito thrive. The Asked and Answered listener question hit home for KathyDan this week as she shared some ideas on how to better manage a child’s (and parent’s) anxiety about leaving home for college.
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Media Mentioned in today’s episode:

Armchair Expert w/ Dax Shepard- Dwayne Wade
(Start at 56 minutes)
https://open.spotify.com/episode/0ul9xjDcUTQHTF2CFeDjMH?si=mfNvbLZtQFefGN-ziTlxtA&context=spotify%3Ashow%3A6kAsbP8pxwaU2kPibKTuHE
Resources:
The Trevor Project: https://www.thetrevorproject.org/
Safe Schools Coalition: http://safeschoolscoalition.org/
Bi.org: https://bi.org/en
GLSEN: https://www.glsen.org/
National Center for Transgender Equality: https://transequality.org/
National Resource Center for LGBT Aging: https://www.lgbtagingcenter.org/
National Center for Lesbian Rights: https://www.nclrights.org/
GLAAD: www.glaad.org
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.
If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].

Podcast Music by:  Lemon Music Studi

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

This week on Spilling the Thera-Tea KathyDan and Jess discuss what the ACEs are comprised of, the importance of recognizing the assessment tool as an indicator of the severity of childhood trauma, and understanding the importance and impact the trauma has on people’s ongoing quality of life. The topic hit home for Jess and she talks about the importance of therapy in helping her process childhood trauma and KathyDan goes into detail on trauma-informed care as a practitioner. As always, the duo tackle an Asked and Answer question about managing grief during the holidays.

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Books and Media Mentioned in today’s episode:

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma- Bessel Van Der Kolk M.D. https://amzn.to/3Wt0krF

Dr. Nadine BUrke Harris TED Talk-https://www.ted.com/talks/nadine_burke_harris_how_childhood_trauma_affects_health_across_a_lifetime?language=en

ACEs Quiz:
https://americanspcc.org/take-the-aces-quiz/?gclid=Cj0KCQiAtICdBhCLARIsALUBFcEQCvTqCXosw37KMEyN7ncHDHMbCLnlYnAl0By7W1AsyIn2iylINvMaAvUOEALw_wcB
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
 For sponsor inquiries, please email: [email protected]
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

This week on Spilling the Thera-Tea Jess interviews KathyDan about her experience working with couples going through divorce. They discuss the difference between divorce counseling and divorce coaching and ways people can help themselves through the grief and rebuilding process after a divorce. The team wraps it up by answering a listener question in the Asked and Answered segment about how people manage the grief process differently and ways to offer support.
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Books recommended in today’s Episode:
1. Mom's House, Dad's House: Making two homes for your child - Isolina Ricci
https://amzn.to/3H2zIth
2.Home Will Never Be the Same Again: A Guide for Adult Children of Gray Divorce - Carol R. Hughes and Bruce R. Fredenburg
https://amzn.to/3gSo7SS
3. Conscious Uncoupling: 5 Steps to Living Happily Even After - Katherine Woodward Thomas
https://amzn.to/3gVbeYg
4. Collaborative Divorce: The Revolutionary New Way to Restructure Your Family, Resolve Legal Issues, and Move on with Your Life - Pauline H. Tesler and Peggy Thompson
https://amzn.to/3H2pj0o
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Resources:
National Domestic Violence Hotline- www.thehotline.org
Call: 1.800.799.7233
Text: Text "START" to 88788
Live Chat: thehotline.org
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
 For sponsor inquiries, please email: [email protected]
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

KathyDan and Jess dive into the topic of CHILDHOOD BULLYING on Spilling the Thera-Tea this week. The ladies discuss what bullying looks like, some of the factors that make people vulnerable to being a bully and being bullied, and how to help kids process the trauma. It is clear that prevention is the best step to healing the problem of bullying. The team wraps it up by answering a listener question in the Asked and Answered segment about how a young adult can better create boundaries with his parents.*************************Book List:

https://www.weareteachers.com/14-must-read-anti-bullying-books-for-kids/

KathyDan’s Favorites:

Stick and Stone by Beth Ferry
https://amzn.to/3gP6JOC

  Chrysanthemum by Kevin Henkes (this is for younger kids)
https://amzn.to/3OFHCdP

A Big Guy Took My Ball! by Mo Willems
https://amzn.to/3Fba9VC

One by Kathryn Otoshi
https://amzn.to/3gKbQQi

Resources:
StopBullying.Gov
https://www.stopbullying.gov/resources/get-help-now

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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
 For sponsor inquiries, please email: [email protected]
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

KathyDan and Jess discuss the dangers of self-medication this week on Spilling the Thera-Tea. KathyDan shares the definition of addiction and the inextricable link of addiction to trauma. The team unpacks different ways people self-medicate, why opioids have a higher rate of overdose, and the various measures to prevent, protect and treat people dealing with addiction. The overwhelming is to reach out to get help! The team wraps it up by answering a listener question in the Asked and Answered segment about helping kids connect and find friends in middle school.
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Mentioned in today’s episode:

Book- In the Realm of Hungry Ghosts: Close Encounters with Addiction
By:Gabor Mate
https://amzn.to/3Xobjnq
Podcast-
Last Day- Stephanie Wittels Wachs
https://podcasts.apple.com/us/podcast/last-day/id1468896686
Resources-
Substance Abuse and Mental Health Services Administration:
SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. 

We are also here to help! Email us at: [email protected] and we will help find resources in your area!
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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.
The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
 For sponsor inquiries, please email: kdandjess@spillingthet

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!

KathyDan and Jess discuss Sleep Disorders in this weeks’ Spilling the Thera-Tea. Sleep is more important than people realize and should be a priority when we look at our allover health. The ladies share what some types of sleep disorders are out there and how people are able to manage them. They share what good “sleep hygiene” looks like and then wrap it up by answering a listener questions in the Asked and Answered segment.
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Huber man Lab Podcast:
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110

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DISCLAIMER: This podcast is for educational purposes only and does not replace the advice you may be receiving from a licensed therapist.This podcast and website represents the opinions of KathyDan Moore, Licensed Marriage and Family Therapist, Co-Host Jess Lowe, and their guests to the show and website. The content here should not be taken as medical advice.

The content here is for informational purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.Views and opinions expressed in the podcast and website are our own. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.
Privacy is of utmost importance to us. All people, places, and scenarios mentioned in the podcast have been changed to protect patient confidentiality.This website or podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. 
No guarantee is given regarding the accuracy of any statements or opinions made on the podcast or website.In no way does listening, reading, emailing or interacting on social media with our content establish a doctor-patient relationship.

If you find any errors in any of the content of  these podcasts or blogs, please send a message to [email protected].
 For sponsor inquiries, please email: [email protected]
Podcast Music by:  Lemon Music Studio
*************************

Have a question for our Asked and Answered Segment? Email Us!
[email protected]

Follow us on Instagram!
https://www.instagram.com/spillingthetherateapodcast

Follow us on Facebook!
https://www.facebook.com/Spilling-the-Thera-Tea-103883072393873/

Check out our website!