Take Back Today

Feeling anxious about everything happening in the world right now? You’re not alone. In this episode, Krista and Marie break down why anxiety feels so heavy in 2026 (hint: it’s not a lack of willpower, it’s a lack of control and tolerance for uncertainty) and share practical, research-backed tools you can use today: the worry window, the circle of control, and value-aligned action—to help you regain a sense of calm without pretending the world’s problems don’t exist. 

👉 Official podcast Links: https://linktr.ee/takebacktoday

📌 KEY TOPICS

Why am I so anxious right now? Understanding anxiety in 2026
How to stop doomscrolling and the anxiety spiral it causes
What is a worry window, and how does it help manage anxiety?
The circle of control: how to tell what you can and can’t change
How to build a tolerance for uncertainty instead of chasing answers
What are value-aligned actions, and how do they reduce stress?

⏱️ CHAPTERS
00:00 Anxiety In 2026 and What To Do About It
01:30 How Fear of the Unknown Leads to Anxiety
06:41 Why Do I Always Feel So Anxious?
13:24 How Can I Regain Control Over Anxiety: Worry Windows
19:38 How to Challenge Anxiety With Problem-Solving Actions
22:20 Anxiety and the Circle of Control: Understanding What We Can Change
27:29 Learn How to Manage Anxiety: Build a Tolerance for Uncertainty
31:04 Making Value-based Decisions Can Reduce Anxiety
40:33 Key Takeaways for Managing Anxiety in a World of Worries

🎧 ABOUT THE SHOW & HOSTS
Welcome to Take Back Today! Our mission is to provide you with practical, preventative, and actionable tools for better daily mental wellness BEFORE a crisis hits. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators and certified licensed therapists, with a combined 40+ years of real-world experience—each episode offers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone carrying more than you should, each episode gives you something you can actually use. Not someday. Today. Take Back Today.

AI chatbots are being used as substitute therapists by millions of people, but is that actually safe? In this episode, licensed counsellors Krista Royama and Marie Reinsborough-Wadden break down the real risks of AI therapy, including how chatbots are built to be agreeable instead of honest, how their safety guardrails degrade over long conversations, and that they have no code of ethics, no confidentiality, and no ability to call for help in a crisis. They also cover what AI chatbots are actually good for, how to use them responsibly if they're your only option right now, and finish with a practical framework for finding a qualified, well-matched human therapist, including the credentials to check for and the questions to ask before your first session. 👉 Official podcast Links: https://linktr.ee/takebacktoday

⏱️ CHAPTERS

00:00 Introduction: A Conversation About AI Use in Counselling Therapy

01:22 What are the Safety Risks of Using an AI Chatbot as a  Counsellor?

05:11 Personal Story #1: AI Prioritizes Engagement Over Your Health

07:35 Are AI Chatbots Bound to a Code of Ethics or Confidentiality?

10:38 Can you Trust an AI Chatbot as a Counsellor?

12:22 Why Your AI Counsellor Can't Replace a Human

16:13 Can an AI Therapist Relate to Lived Human Experience?

17:03 Personal Story #2: An AI Counsellor Can't Tell When You Are Deceiving It

19:38 Can AI Counsellors Have Real Human Empathy?

22:00 How Counsellors Consider Their Own Limitations

24:19 Why Are So Many People Turning to AI Chatbots for Counseling?

26:18 What Gaps Exist in Our Current Mental Health Services?

30:50 What is AI's Role in the Counselling Space?

32:26 The Case For Human Counselling Therapists

33:55 How Can We Use AI for Therapy Responsibly?

38:56 How to Choose the Right Counselor For You

44:37 Today's Takeaway: Establishing Your Counsellor Non-Negotiables List

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, preventative, and actionable tools for better daily mental wellness BEFORE a crisis hits. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators and certified licensed therapists, with a combined 40+ years of real-world experience—each episode offers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today. Take Back Today.

📚 SOURCES 

https://www.science.org/doi/10.1126/science.aec8352

https://onlinelibrary.wiley.com/doi/10.1111/acps.70068

https://www.transparencycoalition.ai/news/why-do-kids-use-ai-chatbots-for-emotional-support

Music by Pavel Bekirov from Pixabay

Grab a pumpkin-spiced latte and a light sweater, as Krista and Marie grieve the end of summer and talk about how to prepare for a smooth transition into the busy fall season with less stress, less anxiety and fewer feelings of overwhelm. In this episode, Krista and Marie explore practical mental health strategies like saying goodbye with intention, romanticizing routines, and reframing perspectives to head into the fall season with more joy and gratitude and overall better mental health.

👉 Official podcast Links: https://linktr.ee/takebacktoday

📌 Key Topics

• Tools for transitioning from summer to fall
• The concept of saying goodbye to summer intentionally
• Using romanticizing to enhance daily routines
• Reframing perspectives to reduce anxiety about seasonal change
• Practicing gratitude to shift mindset
• The importance of mindfulness in seasonal transitions
• How to personalize mental health strategies
• The role of small rituals in seasonal change
• Overcoming dread and embracing change with positivity
  

⏱️ Chapters

00:00 Introduction to seasonal transition tools

00:49 Common stressors and anxieties about fall and back-to-school

05:09 The power of saying goodbye to summer intentionally

06:11 Being intentional and mindful to mark seasonal change

08:51 Romanticizing: making the mundane enjoyable

10:30 Using your sense to romanticize a moment

13:41 The importance of mindfulness in seasonal transitions

15:41 Relabeling: making mental health labels work for you

17:52 Making a mental health strategy your own

20:26 Reframing: shifting your perspective

22:48 Reframing with gratitude

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, preventative, and actionable tools for better daily mental wellness BEFORE a crisis hits. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators and certified licensed therapists, with a combined 40+ years of real-world experience—each episode offers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today. Take Back Today.

#anxietyrelief #stressrelief #mentalhealthpodcast 

#romanticizeyourlife #reframing #gratitudepractice #mindfulness #seasonaldepression #embracechange 

#mentalhealth #mentalhealthtips #podcast

Music by Pavel Bekirov from Pixabay

Krista and Marie discuss the idea of non-negotiables: the small set of regular habits and activities that protect mental health and quietly shape who we are and who we want to be. They discuss practical examples, why non-negotiables are inherently personal, and the importance of maintaining them even during life's challenges.

👉 Latest Episode and Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 Introduction

01:14 Foundational Habits: What is a Non-Negotiable?

02:46 The Impact of Non-Negotiables on Our Mental Health

04:58 Non-Negotiables Have Broad Life Applications

06:10 Non-Negotiables are Unique to Each of Us

07:15 Don’t Sacrifice Your Non-Negotiables When Life Gets Tough

08:25 Non-Negotiables Can Guide Us Towards Our Best Selves 

08:56 Non-Negotiable: Social Connection

09:45 Non-Negotiable: Physical Touch

11:28 Non-Negotiable: Quiet Time

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—each episode offers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today. Take Back Today.

Music by Pavel Bekirov from Pixabay

#non-negotiables #self-care #TakeBackToday #MentalHealthPodcast

Is your "perfect summer" actually stressing you out?

Between the vacation photos, the packed schedules, and the pressure to make every moment Instagram-worthy, summer can start to feel like one more thing you're failing at. In this episode, Marie and Krista break down why that pressure is so common, and give you three quick, practical ways to protect your mental health instead of chasing a summer that doesn't exist.

You'll learn why summer is actually the ideal season to build up your mental health toolbox, how saying yes to less (not more) creates real rest, and why comparison—especially the social media kind—is quietly stealing your joy. They also share simple self-reflection techniques you can use to get clear on what actually makes you feel better, plus practical language for communicating boundaries with family and friends so summer feels lighter, not heavier.

Whether you're an educator, a mental health professional, or just someone trying to recharge before fall hits, this episode gives you real, doable takeaways.

👉 Latest Episode and Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 Why summer is perfect for mental health work

01:39 Simplify your summer

02:42 Be intentional with your summer: fill your mental health toolbox 

03:21 Take Away: Say yes to less this summer

05:24 Pressure to have the perfect summer and avoiding FOMO

06:46 Comparison (and envy) is the Thief of Joy

08:09 Our most restful moments aren’t our most photogenic, and that’s OK

09:03 Take Away: Enjoy summer with less social media

09:30 Proactive self-reflection can be empowering

10:11 Take Away: Self-reflect and identify what makes us feel better

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

How does avoiding anxiety actually make it stronger? This episode explores how anxiety thrives when we choose to avoid it, breaking down how your brain processes anxiety and drives the "Cycle of Avoidance."

Marie and Krista, licensed counseling therapists and educators, share personal stories and actionable steps to help you navigate this cycle—from confronting a perceived threat, to resisting the trap of short-term relief, to preventing long-term anxiety growth. Tune in to learn how to embrace discomfort, retrain your brain, and regain control over anxiety.

👉 Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 The Paradox of Avoidance: Avoiding Anxiety Feels Good, but Makes it Worse

01:50 Marie’s Ocean Anxiety

04:36 Welcome and Introducing Today’s Topic

05:05 Krista’s Anxiety of Highway Driving

05:40 Anxiety and Your Brain

07:14 The Amygdala: Threat Detection and Overactivation

08:00 The Hippocampus: Emotional Memories and Their Impact on Avoidance Behaviors

09:28 The Consequences of Avoidance

11:15 The Cycle of Avoidance: Perceived threats, Short-term Relief, Long-term Anxiety Growth

12:30 Breaking the Cycle of Anxiety

13:32 Finding the Bless in the Mess: Being Uncomfortable

14:25 Flooding is Problematic, Small Steps First

15:45 Take-Away: Sitting in Discomfort

16:50 Practical Example: Small Steps to Confront Social Anxiety

18:28 5-Minute Rule: Breaking Down Overwhelming Anxiety into Manageable Actions

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

📚 RESOURCES

Hofmann, S. G., & Hay, A. C. (2018). Rethinking avoidance: Toward a balanced approach to avoidance in treating anxiety disorders. Journal of Anxiety Disorders, 55, 14–21. https://doi.org/10.1016/j.janxdis.2018.03.004 Cited by: 479

Leyro, T. M., Zvolensky, M. J., & Bernstein, A. (2010). Distress tolerance and psychopathological symptoms and disorders: A review of the empirical literature among adults. Psychological Bulletin, 136(4), 576–600. https://doi.org/10.1037/a0019712 Cited by: 1,411

Rauch, S. L., Shin, L. M., & Phelps, E. A. (2006). Neurocircuitry models of posttraumatic stress disorder and extinction: Human neuroimaging research—past, present, and future. Biological Psychiatry, 60(4), 376–382. https://doi.org/10.1016/j.biopsych.2006.06.004 Cited by: Over 1,500 

Shin, L. M., & Liberzon, I. (2010). The neurocircuitry of fear, stress, and anxiety disorders. Neuropsychopharmacology, 35(1), 169–191. https://doi.org/10.1038/npp.2009.83 Cited by: Over 1,900

This episode explores the impact of automatic negative thoughts (ANTs) on our mood and daily life, and breaks down exactly how to use the STOPP Technique to halt anxiety in its tracks, take back today, and build preventative mental wellness habits. Hosted by Marie and Krista, licensed counseling therapists and educators, the episode offers insights into how understanding and retraining our thought patterns can lead to a more positive, resilient mindset, providing you with the practical strategies needed to identify, challenge, and overcome them.

👉 Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 Introduction to Automatic Negative Thoughts

03:38 Understanding the Impact of Negative Thoughts

10:09 Common Thinking Errors and Their Effects

12:31 Embracing Positive Possibilities

13:32 Personal Experiences with Negative Thoughts

16:30 Overcoming Phobias and Fears

19:29 The Importance of Self-Awareness and Self-Compassion

22:24 How to Challenging Automatic Negative Thoughts

27:25 Take Away - The STOPP Technique

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

📚 RESOURCES

• Framework: "The STOPP Technique" by Carol Vivyan (2009, CBT Framework, Get Self Help UK)
• Framework: "The STOP Skill" derived from Dialectical Behavior Therapy (DBT Protocols)
• Study Cited: "Negativity Bias in Early Cognitive Processing" (Journal of Psychology, 2018)
• Book Reference: "Feeling Good: The New Mood Therapy" by Dr. David Burns (CBT Tools)