Take TWO: A Dose of Mental Wellness

In this episode Stacy and Lindsay interview Jeff Benson, Founder of the sports performance company, Mind Body Cheer. Jeff wrote the book “unBlocked: The Walls Come Tumbling Down,” to help cheerleaders, parents, and coaches understand and resolve the MENTAL HURDLES that occur in competitive cheerleading.
We discuss the psychology behind mental blocks and discuss:
-How his experience as a college cheerleader built his confidence and helped him embrace his identity.
-The importance of helping others and how this key value led him to leadership roles on teams and in his career as a teacher, therapist and mental performance coach.
-His analysis of fixed and growth mindset and how mindset impacts athletes, coaches and teams.
-Tips for parents as they support their kid’s goals and why letting kids fail is crucial. -How he helps coaches develop growth mindsets and create psychologically safe environments for athletes.
-The value driven roadmap he creates for coaches, athletes and parents and how this supports the athlete’s goals.
-Why coaches and parents yell and how this demonstrates a lack of strategy.
-How he conceptualizes an athlete’s mental blocks and how storing positive emotional memories is key to resolving the block.

Jeff suggests that we Take Two this week by focusing on gratitude. Acknowledging the highs and lows and being thankful for the opportunities in front of us. Learn more about Jeff at: http://www.mindbodycheer.com/about.html (http://www.mindbodycheer.com/about.html)

Follow us on:      Instagram   

In this episode Stacy and Lindsay talk about HOLIDAY STRESS and how we can get ahead of it. 
“Coping Ahead” is a simple concept that can have a big impact. 
They discuss: 
-The social comparison trap and how it can be amplified over the holidays. 
-Managing expectations and focusing on what you value over the holiday season. 
-How time management and organization can help with overwhelm during this time of year. 
-Anxiety about family dynamics and how to recognize your relationship patterns and react with intention. 
-A different way to look at setting boundaries and how to decide when you need one. 
-Dealing with grief over the holidays. 
-Lindsay’s cemetery wreath story as a hilarious example of not planning ahead. 
-The role that gratitude plays in helping you manage your mindset. 

Take Two by pausing and reflecting on how you would like your holidays to look and plan ahead to deal with issues that get in the way of you having a positive holiday season. Happy Holidays!

Follow us on:      Instagram   

In this episode Stacy and Lindsay play the “We’re Not Really Strangers: Self-Awareness Starts With Self-Reflection” card game. They answer probing questions in an effort to better understand themselves and their relationships. So if you have ever wondered why you are a certain way, or what motivated you to do something, then answer along with them to develop an increased awareness of your thoughts, feelings and actions. They explore the questions:

    -What do I need help with currently? Who can help me? How can I help     myself?

    -What am I putting off that needs to be done? Why am I avoiding it?

    -Are any of my insecurities hurting anyone by accident?

    -How would I describe my relationship with myself in one word?

    -Who do I envy and why do I envy them?

    -What do I want to thank myself for?

    -Where is one area of my life where I have seen improvement?

    -What is something mean said to me in my childhood that I still remember?

    -What has become more important to me recently than ever before?

    -What purchase has meant the most to me recently? What purchase could I     have done without?

    -What is my most toxic trait I can admit to and where do I think it stems from? 

Take Two this week by answering these reflective questions: What is a non-negotiable in my life? What have I outgrown recently? What am I growing into? We look forward to hearing your insights!

https://www.werenotreallystrangers.com/products/self-reflection-kit?srsltid=AfmBOooluTTdpm8fkmAvMju7RdRHlgVgMeSGoN-iGN-3b93tKEgQHcoF (https://www.werenotreallystrangers.com/products/self-reflection-kit?srsltid=AfmBOooluTTdpm8fkmAvMju7RdRHlgVgMeSGoN-iGN-3b93tKEgQHcoF)

Follow us on:      Instagram   

In this episode Lindsay and Stacy discuss SPACE (Supportive Parenting For Anxious Childhood Emotions), a PARENT based treatment program for children and adolescents with anxiety, OCD and related problems. This framework is unique because children do not have to attend SPACE sessions but they are considered the patients.
 
We breakdown the SPACE process and discuss:     

-Why the SPACE program is empowering for parents.     
-The two main changes that parents need to make when responding to their             anxious kids in order to reduce accommodation.     
-How accommodations from parents can maintain or increase a child’s anxiety.   
- Examples of accommodations so you can better understand what parental             behaviors and reactions should be targeted.     
-Reassurance seeking from kids and how too much reassurance can decrease             their self trust.     
-The best time to address your kid’s anxiety.     
-The importance of including people from your support system in your plan             when using SPACE.

Take Two this week by reflecting on accommodations that you may be making in your home. Are there ways that you are reacting to your child that could be maintaining or increasing their anxiety?

For more information on how parent’s can react more supportively and with less accommodating, see the book linked below.

 https://www.amazon.com/s?k=eli+lebowitz+space&hvadid=529437145575&hvdev=c&hvlocphy=9021468&hvnetw=g&hvqmt=e&hvrand=10254487046212137192&hvtargid=kwd-1015361533389&hydadcr=22537_9636735&tag=googhydr-20&ref=pd_sl_515t4m9s8g_e (https://www.amazon.com/s?k=eli+lebowitz+space&hvadid=529437145575&hvdev=c&hvlocphy=9021468&hvnetw=g&hvqmt=e&hvrand=10254487046212137192&hvtargid=kwd-1015361533389&hydadcr=22537_9636735&tag=googhydr-20&ref=pd_sl_515t4m9s8g_e)

Follow us on:      Instagram   

In this episode Stacy and Lindsay interview therapist, Dr. Nadine, who at the age of 22 married Jordan Belfort, the stockbroker depicted in the hit movie “The Wolf of Wall Street.” She shares the dark reality of their traumatic relationship and how she now helps others facing similar struggles.
We discuss:     
-Her opinion of the movie and what they left out that she would have included.     -The role that addiction played in her relationship with her ex-husband.     
-How pathological partners use coercion, control and abuse to keep you stuck     in your relationship.     
-Signs that you are in a trauma bond.     
-How shame about your relationship leads to isolation.     
-Her number one tip for preparing to leave an abusive relationship.     
-How the public information about P-Diddy’s abusive behavior can serve to     educate us on abuse of power.     
-How she talked to her kids about her marriage once she left.     
-The importance of reaching out to helpers when you need to leave a     relationship and the value in starting small to make changes.

Take Two this week by reflecting on where you feel shame. Then write out the opposite statement in an affirmation or say it out-loud in the mirror. Make it a positive affirmation that resonates with you and what you are currently trying to conquer.

https://drnae.com/run-like-hell-book/ (https://drnae.com/run-like-hell-book/)

Follow us on:      Instagram   

In this episode Stacy and Lindsay discuss MOOD AND DEPRESSION. It’s that time of year when Seasonal Affective Disorder (SAD) starts to occur, so we wanted to share tips for easing symptoms of depression. 
We discuss: 
-How to tell the difference between a depressive episode, depressive disorder and sadness. 
-Common signs and symptoms of depression. 
-The different factors that cause depression and why it can be hard to tease out. 
-Ways depression shows up differently for kids and teens. 
-Symptoms of Premenstrual Dysphoric Disorder and how it is often overlooked. 
-Coping strategies to ease symptoms and boost mood. 
-The importance of boundaries and self care when struggling with mood. 
-Tips for how to support someone when they or a loved one are struggling with depression. 
-Identifying your patterns with mood tracking

Take Two this week by paying attention to patterns in your mood.  If someone you care about is struggling with depression watch the tik tok below that gives some great examples of how to offer support.

https://www.tiktok.com/t/ZTFuGBsAU/

Follow us on:      Instagram   

In this episode Stacy and Lindsay welcome writer and career coach, Tami Palmer. Tami helps clients harness their natural strengths so they can make intentional career choices. She shares the importance of developing clarity in professional goals and how this results in alignment and purpose in our career.
We explore:   
 -How much societal expectations and the conventional definition of “success”     influences us as we make educational and career choices.     
-Why people quit bosses not companies and leave a job when unfulfilled.   
-The importance of listening to your gut instinct.   
-How she helps clients break patterns by teasing apart emotions from facts     when making career decisions.     
-The way assumptions hold us back and the question (we love!) that she asks to     challenge them.     
-Why she wishes we could all take a sabbatical from work and reflect on our future.     
-The importance of clarity in goals and her belief that the universe responds to     specifics.     
-The power of language and words that minimize our power.     
-How stress in the workplace affects us.     
-The grief that accompanies layoffs and terminations.     

Take Two this week by being intentional and re-evaluating your to-do list. Ask…What on this list is serving you? What are you doing out of obligation or habit? And how will you feel after doing these things? Tami suggests that we take something off our to-do list that is not moving us forward, creating more room for the things that will.

 https://greyzonementoring.com/greyzone-book/ 

Follow us on:      Instagram   

In this episode Stacy and Lindsay celebrate Lindsay turning the big 31! They chat about the ups and downs of parenthood and Stacy shares how she wishes she knew about the FAIR PLAY SYSTEM (for dividing up domestic labor) before she had kids.
They explore:     
-The stress of deciding when to start a family, pregnancy anxieties and the ups     and downs of parenthood.     
-Invisible domestic tasks and the mental load of parenting.     
-The “Fair Play” system and how it helps divide up household tasks fairly and based on the unique needs of each couple.       
-How Fair Play helps couples establish their values and the minimum standard of care behind each task.     
-The value in keeping passions beyond parenting and your profession.   
 -Reclaiming your right to be interested and interesting after having kids.     

 Take Two this week by evaluating the division of labor in your relationship, including the invisible tasks and mental load. Note what is working and what changes you would like to see. If the Fair Play system is of interest it is linked below.
https://www.fairplaylife.com

Follow us on:      Instagram   

In this episode Stacy and Lindsay welcome Victoria Byrd, pharmacist turned Integrative Women’s Health Coach. After having her symptoms dismissed and being told she was too young for perimenopause, Victoria made it her mission to help other women through the MENOPAUSE TRANSITION. She creates personalized game plans with clients so that they can thrive during perimenopause and menopause. Victoria shares her expertise on women’s health issues, including:
 -Natural hormone balancing vs. hormone replacement therapy. 
-Bio-identical hormones as an option for treating symptoms. 
-The role of progesterone and how it’s decline in midlife contributes to mental health symptoms like anxiety and depression. 
-The rollercoaster of estrogen in perimenopause and how it can result in feelings of rage, irritability and aggression. 
-The importance of creating a web of support for this time in life. 
-Ways to prioritize good sleep hygiene and rest. 
-Tips for using nutrition and movement to benefit your health. 
-The role alcohol plays in menopause symptoms. 

Take Two this week by adding rest into your schedule. Even though it likely isn’t on your “to do” list, Victoria suggests that we add it. So, take some time to decompress, rest and reset.
Follow Victoria on Instagram @msvictoriabyrd 

Follow us on:      Instagram   

Stacy and Lindsay are excited to be back for a second season! In this episode they recap their summer and discuss what they are seeing in their office during the BACK TO SCHOOL TRANSITION. 
They explore: 
-Lindsay’s small plane experience, international travels and house guests. 
-Stacy’s summer spent going back and forth between colleges and what life looks like now with just one kid at home. 
-The range of emotions felt when your kids leave for college. And it’s impact on your identity, relationships and family dynamics.
-Tips for making friends and meeting new people in college. 
-When you should let your homesick or anxious kid come home from college for the first time. 
-How to manage school refusal and hard mornings for elementary, middle and high-school kids. 
-Helpful morning routines, clear expectations and rules for screens. 
-Why a set homework time and next-day check-in can be helpful. 

Take Two this week by looking at what worked for your family last school year and what didn’t. Where would it be helpful to change your approach or expectations? Be intentional with the parts of your routine that you can control and use this transition time to reset.

Follow us on:      Instagram