Take 10 minutes and head on a guided EMDR journey to reduce stress and reground yourself.

There is so much going on right now. We're taking a break this week from the normal podcast episode to bring you a breathing technique inspired by EMDR. Sit back, relax, and let's explore together.

Stress and Mental Health: Managing Chronic Stress | Take10 Podcast

Chronic stress is more than just feeling overwhelmed—it can take a serious toll on our mental and physical health. In this episode of the Take10 Podcast, we dive into what chronic stress is, how it affects the brain and body, and, most importantly, practical strategies to manage it.

I’ll be sharing scientifically-backed stress management techniques, including:

✅ Mindfulness & relaxation exercises (with a guided muscle relaxation session!)

✅ Healthy lifestyle habits to reduce stress naturally

✅ Time management tips like the Pomodoro Technique

✅ The importance of boundaries and seeking support

Plus, I’ll open up about my own experience with chronic stress at work and how I learned to manage it.

🎧 Weekly Challenge: Try one stress-management technique daily this week and see how it impacts your well-being! Let me know in the comments.

👉 What’s your go-to stress relief method? Drop a comment or take our audience poll!

🔔 Subscribe for more mental well-being tips, and don’t forget to take ten for yourself.

#StressManagement #MentalHealth #Take10Podcast #Mindfulness

Breaking the Stigma: Why Mental Health Matters | Take10 Podcast

Stigma around mental health affects millions, keeping people from seeking help and reinforcing harmful stereotypes. But why does this stigma exist, and how can we change the conversation?

In this episode of the Take10 Podcast, Ryan dives into the realities of mental health stigma—what it is, how it impacts individuals and society, and the role media plays in shaping perceptions. We’ll explore the harmful myths, the real consequences of stigma, and practical steps we can take to advocate for change.

From celebrity experiences to real-world statistics, we’re breaking it all down. Let’s work together to normalize mental health discussions and create a more supportive world.

🔹 Topics Covered:

✔️ Understanding mental health stigma (social, self, and structural)

✔️ How media has contributed to stigma

✔️ The real-life consequences of discrimination

✔️ How we can reduce stigma through education, language, and advocacy

Join the conversation and help #EndTheStigma!

Subscribe & Follow for More Mental Health Conversations!

In this episode, we discuss what trauma is, how it can impact mental health, and some strategies and treatment to overcome trauma.

In this episode, we'll discuss how our physical health can impact our mental well-being. Specifically, we'll discuss how proper sleep, exercise, and nutrition can play a vital role in our overall mental well-being.

Welcome to the Take10 Podcast! In this episode, we’re exploring the role of support systems in mental health and why they are essential for emotional well-being. Whether its friends, family, community, therapy, or support groups, having a strong network can help reduce stress, provide encouragement, and improve overall mental health.

We’ll dive into:

How emotional support reduces isolation and fosters resilience

The science behind stress reduction and mental health outcomes

The impact of personal and professional support systems

Research on therapy and support groups in improving mental health

Plus, we have a weekly challenge to help you strengthen your own support network and a listener poll to hear about the support systems that have helped you most!

Welcome to Take10, the podcast where we dive deep into mental health, well-being, and all the ways we can take care of our minds. In this episode, host Ryan explores the real meaning behind self-care—it's not just about bubble baths or face masks, but about taking intentional actions to nurture your physical, emotional, mental, and social well-being.

Ryan breaks down how self-care looks different for everyone, whether you're a busy professional, a stay-at-home parent, or navigating chronic health challenges. You'll discover simple, practical ways to incorporate self-care into your daily routine—without breaking the bank or spending hours on it.

From setting boundaries and practicing mindfulness, to identifying small habits that create lasting change, this episode offers actionable tips that can make a big impact. Plus, Ryan answers a listener’s question on how to overcome guilt when taking time for yourself.

Tune in, take a deep breath, and let’s explore how to make self-care a non-negotiable part of your life. 🌿

Join the conversation! What does self-care look like for you? Share your thoughts and let us know how you take care of yourself.

In this episode of Take Ten Podcast, we dive deep into the world of anxiety disorders—what they are, how they differ from regular stress, and how they impact millions of lives. We explore the key types of anxiety disorders, including Generalized Anxiety Disorder (GAD), Social Anxiety, Panic Disorder, and various phobias. We also discuss common symptoms, both physical and emotional, and offer practical strategies to help manage anxiety.

To provide real-world insight, we’re joined by Stephanie Eiler, who shares her personal journey with anxiety, her experiences with therapy, and the coping mechanisms that have helped her manage daily challenges. Stephanie’s story offers valuable advice for anyone struggling with anxiety or looking to support loved ones.

We’ll also cover practical tips for managing anxiety, including mindfulness, journaling, and seeking professional help, and challenge our listeners to try a daily anxiety-reducing activity.

Whether you’re navigating your own anxiety or seeking to understand it better, this episode is packed with helpful insights. Tune in and join us in exploring ways to take care of your mind.

In this episode of Take10, we delve into the complex and vital topic of depression. Join host Ryan as he breaks down what depression truly is, its symptoms, and the significant impact it has on individuals’ lives, relationships, and physical health. Through a compassionate and educational lens, we explore why understanding depression is crucial, how to recognize its signs, and ways to combat the stigma surrounding mental health. Tune in for actionable insights, statistics, and weekly challenges designed to promote mental well-being and inspire support. Remember—you’re not alone, and help is always available.