Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

Spring cleaning isn’t just for your house — sometimes your brain needs it too.

In this episode of the Off-Label Podcast, we’re talking about mental health spring cleaning and the thoughts we keep holding onto that might need to go. You know the ones: “I should be further along by now,” “Everyone is judging me,” “If I rest I’m being lazy,” and the classic mental junk drawer of overthinking, guilt, and negative self-talk.

As a psychiatric nurse practitioner and a licensed clinical social worker, we break down the common thought patterns that contribute to anxiety, burnout, people-pleasing, and perfectionism, and talk about how to start letting some of that mental clutter go.

We also explore why our brains hang onto unhelpful beliefs, how cognitive distortions show up in everyday life, and a few practical ways to challenge the thoughts that keep us stuck.

If you’ve ever felt overwhelmed by overthinking, comparison, or the pressure to have everything figured out, this episode is your reminder that sometimes the healthiest thing you can do is clean out the mental junk drawer.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

We played a game called “Horrible Therapist”… and it sparked a deeper conversation about something a lot of people quietly wonder:

How do you know if your therapist is actually good?

In this episode of The Off-Label Podcast, we break down:• Red flags in therapy• Green flags in therapy• What good therapy should feel like• How to know if therapy is working• How to tell if your therapist is the right fit

Therapy should feel collaborative, safe, and grounded in real clinical skill — not awkward, dismissive, or performative. We talk about the difference between discomfort that leads to growth and discomfort that signals something isn’t right.

If you’ve ever wondered, “Is this normal in therapy?” this episode is for you.

As always, this podcast is for educational purposes only and is not a substitute for individualized therapy or medical advice.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

In this episode of The Off-Label Podcast, we talk about how to cope when the news feels overwhelming and the world feels heavy.

From constant headlines and social media updates to global crises and political tension, many people are experiencing increased anxiety, stress, and emotional exhaustion. We break down why our brains are wired to react so strongly to negative news — and what you can actually do about it.

We cover:

• ​ How doomscrolling can get the best of you• Signs you’re experiencing news-related anxiety• How to set healthy boundaries with media consumption• Therapy tools to manage overwhelm and uncertainty• Staying informed without sacrificing your mental health

If you’ve been feeling anxious, helpless, angry, or emotionally drained by current events, this episode offers grounded, research-based strategies to help you stay steady in unstable times.

This conversation is educational and not a substitute for therapy, but we hope you walk away thinking: “I’ve never thought of it like that.”

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC with special guest Amber Herpfer, BA, MSWi

In this Ask the Amandas episode, two mental health professionals answer some of the most common questions people have about therapy, mental health, and emotional wellbeing. Licensed clinicians Amanda and Amanda discuss what therapy actually looks like, how to support someone who is resistant to seeking help, and how mental health shows up in everyday life.

This mental health Q&A explores the connection between ADHD, CPTSD, and childhood trauma, what it means when therapy “gets worse before it gets better,” and how mental health professionals set work-life boundaries to prevent burnout. The Amandas also share their personal paths into the mental health field and what a good mental health day looks like for them.

This episode is for anyone curious about therapy, navigating anxiety or burnout, supporting a loved one, or wanting a clearer understanding of how mental health care really works.

Topics covered include:

• How to support someone resistant to therapy

• ADHD, CPTSD, and childhood trauma

• Explaining therapy and mental health work to others

• Burnout and boundaries for helping professionals

• What progress in therapy actually looks like

If you’ve ever wondered whether therapy is right for you, or how to talk about mental health more openly, this episode offers practical insight and reassurance.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

In this episode of The Off Label Podcast, licensed mental health professionals explore burnout, motivation, and the all-or-nothing thinking that keeps so many people stuck. If you’ve ever told yourself, “I’ll start when I feel more motivated,” this conversation gently challenges that idea.

We break down what motivation actually is, why it’s unreliable as a driver of change, and how common cognitive distortions—especially all-or-nothing thinking—quietly sabotage progress. Drawing from CBT concepts and real-life experience, we talk about why doing things imperfectly is often healthier and more sustainable than waiting to do them “right.”

This episode also explores radical acceptance, recalibrating rigid goals, being gentler with yourself during burnout, and learning to recognize progress even when it feels small. We discuss how lowering the bar on purpose can help you rebuild momentum without turning self-improvement into pressure.

This conversation is for anyone navigating burnout, struggling with motivation, feeling overwhelmed by expectations, or trying to make meaningful changes without burning out in the process.

Topics include:

• Burnout and emotional exhaustion

• Motivation myths and why willpower fails

• All-or-nothing thinking and CBT distortions

• Radical acceptance and self-compassion

• Making progress without perfection

Slightly better still counts — and sometimes, that’s more than enough.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-B with special guest Travis Mitchell

Snowed in and feeling… a lot? ❄️ In this cozy, slightly chaotic episode, we’re joined by Chef BoyarTravis to talk about the emotional wintry mix that shows up when life slows down. From restlessness and low mood to comfort, connection, and unexpected moments of warmth, we explore what it’s like to be stuck—and why there’s no “right” way to feel about it. No toxic positivity, no pressure to make the most of it—just real talk about meeting yourself where you are.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-B with special guest Travis Mitchell

Snowed in and feeling… a lot? ❄️ In this cozy, slightly chaotic episode, we’re joined by Chef BoyarTravis to talk about the emotional wintry mix that shows up when life slows down. From restlessness and low mood to comfort, connection, and unexpected moments of warmth, we explore what it’s like to be stuck—and why there’s no “right” way to feel about it. No toxic positivity, no pressure to make the most of it—just real talk about meeting yourself where you are.

What if therapy didn’t always have to feel heavy, intense, or serious?

In this episode, we lean into play. We’re talking about why fun, humor, and games aren’t just allowed in therapy—they’re often used on purpose. From silly “getting to know you” questions to creative ways therapists help people feel more comfortable, we explore how play lowers pressure, builds connection, and helps people open up in ways talking alone sometimes can’t.

This isn’t a therapy session, and we’re not analyzing anyone—but we are pulling back the curtain on how therapists use lighthearted tools intentionally, especially with kids (and yes, adults too).

No homework. No pressure. Just vibes—with a point.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

Starting psychiatric medication can bring up a lot of questions, hope, and uncertainty. In this episode, we talk through what medication is designed to help with, how prescribers think about treatment, and how medication fits into the bigger picture of mental health care.

We explore common fears around psych meds — including worries about feeling numb or “not like yourself” — and clarify what the actual goal of medication usually is: reducing intensity, creating stability, and helping you feel better without taking anything away.

This is a grounded, stigma-free conversation between a therapist and a mental health prescriber about using medication thoughtfully, realistically, and collaboratively. Whether you’re considering medication, already taking it, or just trying to make sense of how psychiatry works, this episode offers reassurance, clarity, and a gentle approach to psychiatric medication.

Hosted by Amanda Smith, MA, MSW, LCSW and Amanda Mitchell, DNP, APRN, PMHNP-BC

Feeling nervous about therapy doesn’t mean something is wrong with you. If you’re therapy curious but worried you’ll have to talk about everything all at once, this episode is for you.

In this episode, we talk directly to the therapy curious — especially people who feel hesitant, anxious, or unsure about what therapy actually involves.

We explore why anxiety before therapy is a normal nervous system response, not a red flag, and why starting therapy does not mean immediately diving into past trauma or painful experiences.

This is a gentle, pressure-free conversation about:

• therapy anxiety and hesitation

• what early therapy sessions are really like

• why you’re allowed to go at your own pace

• how good therapy prioritizes safety, choice, and consent

If you’ve been considering therapy but feel unsure where to start, this episode offers a calm, supportive place to begin.

Topics include therapy anxiety, starting therapy, trauma, and what to expect in early therapy sessions.