Transcripts

How often do you find yourself relating to your body as a physical being rather than a physical object? Celebrating what it can do for you instead of fixating on how it looks in the mirror? If you’re like most people, not often! All too often we find ourselves comparing how our body looks to narrowly-defined cultural ideals that are unhealthy, unsustainable, and just plain inaccessible! 

In this episode, Dr. Jennifer Webb, associate professor at UNC Charlotte, and Yael discuss strategies for responding to the cultural messages that we receive in ways that cultivate body kindness and inclusivity.

Listen and Learn:

How looking at our body as process is more useful than looking at our body as an object

How body shaming de-motivates healthy behaviors 

How to integrate an acceptance and commitment therapy take on “body flexibility”

Specific practices to cultivate body flexibility and kindness

About Dr. Webb:

Jennifer Webb, Ph.D., is a clinical health psychologist and Associate Professor in the Department of Psychological Sciences at the University of North Carolina (UNC) in Charlotte, North Carolina. Dr. Webb is also the Director of the MIND-BATCH Lab at UNC Charlotte, which is dedicated to furthering research about positive psychology, mindfulness, body acceptance, culture, and health. Her research is informed by multiculturally inclusive values and Dr. Webb is specifically interested in the experience of young ethnic minority women as well as the effects of weight-related body shaming and the mind-body connection on appetite, metabolism, and weight. Dr. Webb received her bachelor’s degree in Cognitive Neuroscience from Harvard University and her Ph.D. in Psychology from the University of Southern California.

Resources:

To learn more about Jennifer’s research, follow these links:

https://www.researchgate.net/profile/Jennifer_Webb2

https://www.researchgate.net/lab/MIND-BATCH-Lab-Jennifer-B-Webb

Realizing Yoga’s All-Access Pass: A Social Justice Critique of Westernized Yoga and Inclusive Movement

Is “Yoga Bod” the New Skinny?: A Comparative Content Analysis of Mainstream of Yoga Lifestyle Magazine Covers

The interview with Jennifer on the Body Kindness podcast

To learn more about yoga inclusivity resources, check out the following:

Yoga and Body Image Coalition

Accessible Yoga

Decolonizing Yoga

Body Positive Yoga

Curvy Yoga

Jessamyn Stanley

Dianne Bondy

Yes! Yoga Has Curves

According to Dr. Rhonda Merwin, individuals with anorexia and low weight are, “doing exactly what society has told them makes sense to be a good person.” At the same time, having anorexia and being over-controlled with food narrows your life, increases preoccupation with weight, and has negative health consequences. ACT offers a novel approach to treating eating disorders. By stepping back from eating disorder thoughts, identifying values and increasing acceptance and willingness, men and women can gain headway in recovery from one of the most difficult mental health issues.

In this episode, Diana talks with Dr. Rhonda Merwin, Associate Professor at Duke University Medical Center and lead author of ACT for Anorexia Nervosa: A Guide for Clinicians about ways to apply ACT to find freedom from anorexia and restrictive eating.  

In honor of National Eating Disorder Awareness Week, this episode is dedicated to all who are seeking recovery in their relationship with food and weight. May you find peace. #NEDAwareness #ComeAsYouAre

Listen and Learn

The power of appreciating the benefits of an eating disorder

Why some people at higher risk for anorexia or restrictive eating

Why ACT is especially effective for anorexia and disordered eating

What functional analysis is and how to use it to assess and treat disordered eating

What it means to be “emotion phobic” and how it relates to restrictive eating

Why over-working, people-pleasing, and being compliant are often linked to anorexia

How to create a more flexible sense of self that is not coupled with the eating disorder

The role that self-parenting plays in recovery from an eating disorder

What is it really like to have ACT co-founder Kelly Wilson as your mentor?

About Dr. Rhonda Merwin

Rhonda Merwin, Ph.D. is a licensed psychologist and Associate Professor in the Department of Psychiatry and Behavioral Sciences at Duke Medical Center. She conducts research on the mechanisms and treatment of eating disorders, specifically restrictive eating disorders and eating disorders in the context of Type 1 Diabetes. Dr. Merwin is also a Peer-Reviewed ACT Trainer, the Director of the ACT at Duke University Clinical and Training Program, and lead author of ACT for Anorexia Nervosa: A Guide for Clinicians.

Resources

ACT for Anorexia Nervosa: A Guide for Clinicians, by Rhonda Merwin, Ph.D., Nancy Zucker, Ph.D., and Kelley Wilson, PhD

ACT at Duke.org for further information about Dr. Merwin’s research and educational and clinical activities

Appetite Awareness Training with Dr. Linda Craighead, Psychologists Off the Clock Episode #18

Self Care, Kindness and Living Well with Dr. Kelly Wilson, Psychologists Off the Clock Episode #65

Diana with Dr. Rhonda Merwin

If you’re a parent you’ve likely had your buttons pushed by your toddler in the throes of a tantrum. We know we have! It’s downright difficult to handle your toddler’s distress and maintain your cool when they’re howling about you doing it “all wrong” … for the sixth time today.

In this episode Yael speaks with Dr. Schrag Hershberg, a clinical psychologist and author of The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again, about what tantrums are, how to reduce their frequency and duration, and new and creative ways for parents to manage their own responses to these developmentally appropriate emotional meltdowns.

Listen and Learn:

What are tantrums and what function do they serve?Strategies to reduce the intensity, frequency, and duration of tantrumsCommon causes of toddler tantrumsHow to reconnect with that loving feeling during a meltdown or painful developmental phaseCreative ways to interrupt a tantrumWhy timeouts and tantrums don’t mixStriking the balance between love and limits

About Dr. Schrag Hershberg:

Rebecca Schrag Hershberg, Ph.D. is a clinical psychologist and founder of the Little House Calls Psychological Services which is based in New York and aimed at helping parents and families manage early childhood challenges. Dr. Schrag Hershberg is also the mother of two young boys and the author of The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again. She

Resources:

The Tantrum Survival Guide: Tune into Your Toddler’s Mind (and Your Own) to Calm the Craziness and Make Family Fun Again by Rebecca Schrag Hershberg, Ph.D.“Stop Posting You Child’s Tantrum on Instagram” New York Times August 22, 2019 Opinion Page Article by Rebecca Schrag Hershberg, Ph.D. and Daniel T. Willingham, Ph.D.“To Give In or Not Give in” Psychology Today Blog Post by Rebecca Schrag Hershberg“Just Another Gratitude Post” Psychology Today Blog Post by Rebecca Schrag Hershberg“Beautiful Two’s” from Joel Mitchell

Your brain is “Velcro for negative experiences and Teflon for positive ones,” according to neuropsychologist Dr. Rick Hanson. What if you could re-wire your brain to be more grateful, loving, and resilient? In today’s episode, Dr. Hanson offers strategies to use self-directed neuroplasticity changing your brain for the good and developing resilience and wellbeing. Dr. Hanson is a senior fellow at the UC Berkeley Greater Good Science Center, a pioneer in the field of positive neuroplasticity, and teaches how taking in moments of good can sculpt your brain for the better.

Listen in to hear Diana and Rick Hanson embark on a heartfelt and deeply personal discussion about developing resilient wellbeing one day at a time. Dr. Hanson shares wisdom from his recent book Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness. Start developing key inner strengths like grit, compassion, and gratitude today!

The brain is continually being changed...the only question is, 'is it being changed for the better and who is doing the changing?’Rick Hanson

Listen and Learn:

What is self-directed neuroplasticityHow to shift our brain’s negativity bias toward inner qualities of wisdom, love, and enduranceStrategies to face our middle of the night fears and what Diana does to soothe her threat systemTips on matching specific inner resources and threatsHow to grow psychological resources using the H.E.A.L. practice for developing resilience and wellbeing

SPECIAL OFFER for Psychologists Off the Clock Listeners

Join Rick Hanson's Foundations of Well-Being program

Save $40! Enter Promo Code OFFTHECLOCK40

Become stronger, calmer, and happier with weekly practices and tools from Rick Hanson!This step-by-step journey will help you build the inner strengths you need to hand whatever life throws your way. Lifetime access, 30-Day Money-Back Guarantee, and Mental health professionals can earn 20 CE credits.

About Dr. Hanson:

Rick Hanson, Ph.D., is a psychologist, senior fellow at the UC Berkeley Greater Good Science Center, and the founder of The Wellspring Institute for Neuroscience and Contemplative Wisdom. Dr. Hanson is also a meditation teacher and New York Times best-selling author of several books including Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness; Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom; and Hardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence. Dr. Hanson has spent decades both researching and steeping himself in neuroscience, clinical psychology, and contemplative practices and is deeply committed to teaching people scientifically-validated methods to help them take charge of changing their brains for the better, from the inside out. Dr. Hanson received a B.A. from UCLA and his Ph.D. in Clinical Psychology from the Wright Institute.

Resources:

Being Well Podcast with Dr. Rick Hanson and Forrest HansonThe Foundations of Wellbeing, Dr. Hanson’s yearlong online program in positive neuroplasticity. Enter OFFTHECLOCK40 to save $40!!!The Wellspring Institute for Neuroscience and Contemplative WisdomResilient: How to Grow an Unshakable Core of Calm, Strength and Happiness, by Rick Hanson Ph.D. with Forrest HansonHardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence, by Rick Hanson PhD Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom, by Rick Hanson Ph.D. with Richard Mendius, MD Just One Thing: Developing a Buddha Brain One Simple Practice at a Time, by Rick Hanson PhD Mother Nurture: A Mother’s Guide to Health in Body, Mind, and Intimate Relationships, by Rick Hanson Ph.D., Jan Hanson, and Ricki Pollycove, MD The Neurodharma of Love: Rewire Your Brain for Healthy Relationships, an audio CD by Rick Hanson PhD Just One Thing, Dr. Hanson’s free online newsletter

Some of us have a harder time managing our emotions. Therefore, we find ourselves engaging in destructive behaviors to cope. Enter Dialectical Behavior Therapy (DBT). Developed by Dr. Marsha Linehan, DBT is proven to help people manage overwhelming emotions. It does so by teaching people specific change-based strategies. Because of this, DBT skills help people regulate their emotions. In this episode, Diana speaks with psychologist and author Dr. Matthew McKay. They discuss his newly revised book, The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance. In this book, Dr. McKay makes traditional DBT skills more practical and accessible to everyone. Because let’s be honest. We could all use skills to help us more effectively downregulate strong emotions from time to time!

“Helping people get down-regulation skills is really important, not only to help them feel better emotionally but to also help them lead less impulsive and dangerous lives.”Dr. Matthew McKay

Listen and Learn

Key DBT skills useful in regulating emotionsWhat three behaviors perpetuate emotion dysregulationWhy some people are better at regulating their emotions than othersTips to reduce emotional vulnerability

About Dr. McKay

Matthew McKay, Ph.D., is a professor of psychology at the Wright Institute in Berkeley, CA. He is the co-director of the Bay Area Trauma Recovery Clinic with Robyn Walser. Dr. McKay is the co-founded Haight Ashbury Psychological Services, a low-fee community clinic in San Francisco, CA. He is the founder of New Harbinger Publications. Dr. McKay received his Ph.D. in clinical psychology from the California School of Professional Psychology.

Dr. McKay is also an accomplished writer. He has authored many books including “The Dialectical Behavior Therapy Skills Workbook,” “The New Happiness: Practices for Spiritual Growth and Living with Intention,” “The Relaxation and Stress Reduction Workbook,” “Self-Esteem, Thoughts and Feelings,” “When Anger Hurts,” and “ACT on Life Not on Anger.”

Resources for Practicing DBT Skills

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance by Matthew McKay, Ph.D., Jeffery Wood, PsyD, and Jeffery Brantley, MD The Dialectical Behavior Therapy Skills Card Deck: 52 Practices to Balance Your Emotions Everyday by Matthew McKay, Ph.D. and Jeffery Wood, Psy.D.

85. Emotion Efficacy with Dr. Aprilia West109. How to Loosen Up and Be Less Overcontrolled: Radically Open DBT with Hope Arnold (part 2)108. Is Your Self-Control Out of Control? with Hope Arnold (Part 1)

Disability is an experience that millions of people have, and yet it is often overlooked in discussions related to diversity and inclusivity. Today Debbie talks with Dr. Erin Andrews, a rehab psychologist and advocates for disabilities rights.

Listen and Learn:

Why it’s okay to #SayTheWord Disability.How our attitudes related to Disability can contribute to stigma and shame.Disability culture, and models of Disability.Disability issues Related to parenting and children.How we could do better, and why we need to!

Photo purchased from PhotoAbility , a source of Disability-Affirmative stock photos!

About Dr. Erin Andrews:

Dr. Erin Andrews is a clinical associate professor at Dell Medical School and supervisory psychologist and the co-director of psychology training at the Central Texas Veterans Health Care System. She is a board-certified rehab psychologist with her doctorate from Wright State University and a Bachelor of Science from Michigan State University. Dr. Andrews has had numerous publications and professional lectures on disability topics related to her areas of research interest in disability culture, identity and inclusion. She is a past co-chair of the APA Committee on Disability Issues in Psychology and chair of Division 22 Disability Identity Committee from its inception until 2018. Dr. Andrews has completed innovative work to address the needs of parents with disabilities. She is a co-founder of the Disabled Parenting Project (DPP), a resource for support and information for parents and prospective parents with a wide range of disabilities. Her advocacy work in this area includes representing the American Psychological Association (APA) during a 2013 congressional briefing regarding parents with disabilities and participating in a White House forum on the civil rights of parents with disabilities in May 2016. Dr. Andrews has received numerous awards for her work, most recently an APA Citizen Psychologist Presidential Citation in 2018.

Resources:

Erin’s book, Disability as Diversity: Developing Cultural Competence is now available!Article “#SayTheWord: A Disability Culture Commentary on the Erasure of ‘Disability’”Dr. Erin Andrews’s professional webpage: https://dellmed.utexas.edu/directory/erin-andrewsDisabled Parenting Project: http://www.disabledparenting.com/author/erin/Stella Young’s TED TalkRhoda Olkin’s book What Psychotherapists Should Know About Disability.No Pity: People with Disabilities Forging a New Civil Rights Movement by Joseph ShapiroAPA Division 22: Rehab Psychology Webpage: https://division-rehabpsych.squarespace.com/List of Suggested Reading in Rehab Psychology APA Citizen Psychologist