Twin Minds Unwind

Motherhood changes more than your daily routine, it reshapes your identity, your brain, and your relationships. In this episode, Holly sits down with  Hayley Sanchez, therapist and founder of Matrescence Matters, to talk about matrescence, the often-overlooked developmental transition into motherhood.

They explore why so many women feel unprepared for this shift, the pressure to “get it right,” and what’s actually happening psychologically and biologically during this time. The conversation also touches on identity loss, comparison, relationship changes, and the question many mothers ask: “Will I ever feel like myself again?”

This episode offers a grounded, honest look at modern motherhood and a reminder that struggling doesn’t mean you’re failing.

Hayley Sanchez is a wife, mother of two boys, and therapist based in Michigan. She co-runs her private practice, Matrescence Matters, with her partner, where they support men and women throughout the journey to parenthood—from preconception to pregnancy, postpartum, and beyond. Her work is rooted in non-judgmental, trauma-informed care, helping parents feel supported through the realities of modern motherhood.

Hayley enjoys connecting with her community, talking all things motherhood, and supporting moms through the highs and lows of parenting. Outside of her practice, she loves reading, gardening, and spending time by the lake.

Website: www.matrescencemattersmi.com
Instagram: @matrescencemattersmi

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.hollyphd.com/

-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this episode, we explore the science of fun, play, and why so many high-functioning adults struggle to access them. We unpack why fun often feels unproductive or even guilt-inducing, and what your brain is actually doing when you experience joy.

We answer: Why does fun feel “wrong” or undeserved? When is fun restorative vs. avoidant? When is guilt about fun actually useful? Why isn’t rest alone enough anymore?

Simply put, fun is regulating.
And in many ways, it’s what allows us to return to our lives with more energy, connection, and capacity.

References & Resources

Achor, S. (2010). The Happiness Advantage.

Fredrickson, B. L. (2001). The broaden-and-build theory of positive emotions. American Psychologist.

Panksepp, J. (2007). Play and the development of the social brain. Journal of the Canadian Academy of Child and Adolescent Psychiatry.

Dr. Alison Batchelder

https://www.alisonbatchelderphd.com/

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.hollyphd.com/

-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this conversation, Dr. Holly Batchelder and Dr. Yesel Yoon explore the complexities of perfectionism, its cultural influences, and the journey towards healing. Dr. Yoon shares insights from her book, 'Letting Go of Perfectionism,' discussing how perfectionism can be both a survival mechanism and a source of distress. They dive into the nuances of perfectionism, including the concepts of over-functioning and under-functioning, and emphasize the importance of self-compassion and redefining 'good enough.' The discussion also covers practical treatment approaches for managing perfectionism and the societal pressures that contribute to these tendencies.

Bio 

Dr. Yesel Yoon is a Psychologist and Learning Facilitator. She loves bringing people together to learn, reflect, and grow. Her background as a psychologist has given her deep insight into how people learn, build habits, and navigate uncertainty. After a successful career in private practice helping people make meaningful, sustainable shifts in how they work and live, she’s looking forward to applying these skills in organizational contexts—creating group programs, trainings, and resources that help people build the skills the modern workplace demands. 

She recently authored the book, “Letting Go of Perfectionism: Stop Striving and Start Living”. In this book, she weaves her personal and professional perspectives to help people get a more nuanced understanding of how perfectionism and striving affect our well being. 

https://www.amazon.com/Letting-Go-Perfectionism-Striving-Living/dp/1399817310) 
You can read more about her and connect with her on LinkedIn at https://www.linkedin.com/in/yyoonphd/

-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.hollyphd.com/

After a year away from the pod, psychologists Dr. Holly and Dr. Alison sit down to talk about what’s been on their minds: values, worthiness, and what actually makes a life feel meaningful. With no script and no plan, this conversation moves the way real life does, honest, a little messy, and surprisingly deep.

They unpack why it’s so hard to know what you truly value when you’ve been in survival mode, how your body often knows the truth before your mind does, and why so many of us mistake obligations for values. They also discuss raising daughters who feel inherently worthy, navigating identity shifts, and learning to choose a life that feels like their own, without waiting to earn it.

This episode is part catch-up, part love letter to their kids, and part reminder that you’re already enough to start living the life you want.

Chapters

02:00 Understanding and Defining Values

12:40 How Experience and the Body Clarify What Matters

20:55 Values, Growth, and Life Transitions

27:00 Teaching Worth and Values to Our Daughters

Resources

Lundgren, T., Luoma, J., & Hayes, S. C. (2012). The Bull’s-Eye Values Survey. In W. O’Donohue & J. Fisher (Eds.), Cognitive Behavior Therapy (pp. 451–457). Wiley.

https://www.actmindfully.com.au/free-stuff/

Dr. Alison Batchelder

https://www.alisonbatchelderphd.com/

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.hollyphd.com/

-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this episode, Dr. Holly Batchelder and Dr. Alison Batchelder discuss the complexities of resentment, its impact on relationships, and practical strategies for healing. They explore the nature of resentment, why we hold onto it, and how it can affect our emotional health. The conversation emphasizes the importance of communication, setting boundaries, and practicing self-compassion as key steps in overcoming resentment and reclaiming emotional freedom.

Takeaways

• Communication is key to addressing unmet needs and expectations.
• Setting boundaries can prevent feelings of resentment from building up.
• Self-compassion plays a vital role in managing resentment.
• Resentment often stems from perceived injustices and unmet expectations.

• Practicing gratitude can help shift focus away from resentment.
• Resentment can be protective but ultimately hinders emotional growth.
• Healing from resentment is a gradual process that requires intentional effort.

Chapters

00:08 Introduction and Podcast Background

09:12 The Causes of Resentment

14:58 The Impact of Resentment on Relationships

23:35 Strategies for Managing Resentment

Dr. Alison Batchelder

https://www.alisonbatchelderphd.com/

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.hollyphd.com/

-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this episode of the Twin Minds Unwind podcast, Dr. Holly Batchelder interviews Dr. Tess Kilwein, a board-certified clinical and sport psychologist. They discuss the growing field of sport psychology, the mental health challenges athletes face, and the importance of self-compassion and mindfulness in performance. Dr. Kilwein shares strategies for managing performance anxiety, balancing personal and professional life, and the need for inclusivity in sport psychology.

Guest Bio

Dr. Kilwein (she/they) is a board-certified, licensed clinical and sport psychologist practicing in California, Colorado, Tennessee, Wyoming, and PSYPACT® states. They provide sport psychology, mental health, and performance services for Vanderbilt University’s student-athletes, teams, and staff through a comprehensive and integrated performance enhancement and mental health consultation service. Dr. Kilwein is also the founder of Unapologetic Psychology, a clinical practice that provides assessment, psychotherapy, consultation, training, and sport and mental performance services with a unique focus on elite performing, transgender and gender-expansive, and rural populations. They are a Certified Mental Performance Consultant and a member of the United States Olympic & Paralympic Committee Mental Health Registry, the Canada Olympic and Paralympic Mental Health Network, and the Major League Baseball Players Association Mental Health and Wellness Network. Dr. Kilwein’s clinical specializations include trauma/PTSD, substance use/addiction, masculinity, sex and relationships, transgender and gender-expansive healthcare, and sport and performance psychology. They are also an elected member of the American Psychological Association’s Committee for Rural Health and active in research and advocacy related to identity-based marginalization and health-compromising behaviors (e.g., substance use, sexual behaviors).

Takeaways

• Sport psychology is a growing field that impacts many.
• Athletes face unique mental health challenges, including performance anxiety.
• Self-compassion is crucial for athletes to perform at their best.
• Mindfulness and visualization are effective strategies for managing anxiety.
• Balancing personal life and performance is a common struggle for athletes.
• Cultural pressures in sports reflect broader societal issues.

• Inclusivity in sport psychology is essential for all athletes.

• Developing mental strength requires active practice and habit-building.

Dr. Tess Kilwein

https://www.tessmkilweinllc.com/

https://www.instagram.com/unapologeticpsychpllc/

Dr Holly Batchelder

https://www.youtube.com/@dr.hollybatchelder

https://www.instagram.com/holly.phd/?hl=en-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this episode, Dr. Holly talks with Dr. Pavna Sodhi about the power of trauma-informed psychotherapy tailored for BIPOC communities. They explore key mental health challenges, the deep impact of intergenerational trauma, and the importance of decolonizing therapy practices to foster healing and inclusivity. Dr. Sodhi shares insights on normalizing therapy, creating safe spaces, and the role of community care in mental health. Tune in for thoughtful strategies on resilience, cultural humility, and collective healing.

Keywords: Trauma-Informed Psychotherapy, BIPOC Mental Health, Intergenerational Trauma, Decolonizing Mental Health, Cultural Humility, Systemic Oppression, Community Care, Healing, Resilience, Mental Health Challenges

Chapters00:00 Introduction to Trauma-Informed Psychotherapy02:41 Understanding BIPOC Mental Health Challenges05:21 Intergenerational Trauma and Its Impact08:11 Decolonizing Mental Health Practices11:03 Strategies for Healing and Resilience14:00 The Role of Community in Mental Health16:52 Decolonizing Psychology and Inclusivity19:32 Key Takeaways and Final Thoughts

Guest Bio:

Pavna K. Sodhi, EdD (she/her), is a registered psychotherapist, author, speaker, and adjunct professor residing in Ontario, Canada. With over 25 years of psychotherapeutic and research experience, Dr. Sodhi has interacted with a multitude of populations in various clinical, academic, and supervisory spaces. Her professional background and personal narrative offer a unique research perspective regarding culturally responsive trauma-informed work, BIPOC (Black, Indigenous, and People of Colour) communities, and immigrant mental health. Her research has been featured in national and international scholarly journals and books. She credits her Punjabi-Sikh upbringing and lived experience for her continued interest in these timely topics. As a productive ally, she takes pride in decentring systemic racism, breaking barriers, and encouraging others to be culturally responsive. Her latest book titled, Trauma-Informed Psychotherapy for BIPOC Communities: Decolonizing Mental Health (Routledge) was launched in June 2024.https://www.routledge.com/Trauma-Informed-Psychotherapy-for-BIPOC-Communities-Decolonizing-Mental-Health/Sodhi/p/book/9781032106854

Pavna K. Sodhihttps://www.instagram.com/sunotherapy/?hl=en

https://linktr.ee/sunotherapy?utm_source=linktree_profile_share

https://www.youtube.com/@dr.hollybatchelder-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

Join Holly Batchelder as she interviews registered dietitian Evelina Miropolsky, owner of Posy Nutrition, for a deep dive into intuitive eating, Health at Every Size, and healing your relationship with food. Evelina shares her journey from psychology to nutrition, discusses the challenges clients face navigating diet culture, and reveals how shame and societal pressure impact our relationship with food. Whether you’re curious about intuitive eating, struggling with disordered eating, or want to better understand how to foster a compassionate approach to wellness, this episode is packed with insights and actionable takeaways.Guest BioEvelina Miropolsky, MS, RDN, CD is a registered dietitian and owner of Posy Nutrition LLC based in Seattle, Washington. She practices from non-diet, Intuitive Eating, and Health at Every Size frameworks. She is most passionate about working with her clients to challenge beliefs around nutrition and health that have held them back from discovering freedom, pleasure, and connection to food. A seasoned yoga instructor, Evelina also offers classes virtually and in-person. Her summer happy place is swimming in a lake and her winter happy place is curled up in her reading nook with her cat Frankie, a latte, and a book.EvelinaWebsite: ⁠https://www.posynutrition.com/Holly⁠⁠⁠⁠https://www.hollyphd.com/⁠⁠⁠⁠-Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

In this conversation, Dr. Suzanne Mungalez, aka Dr Zann, a perinatal mental health expert, shares her insights on the challenges faced by people during the perinatal period, the importance of seeking help, and the impact of personal experiences on professional practice. The discussion highlights the stigma surrounding mental health, the significance of sleep, and the need for community support. Dr. Zann emphasizes the importance of education and advocacy in improving mental health outcomes for new parents, particularly in marginalized communities.

Keywords: 

perinatal mental health, postpartum depression, maternal mental health, doula support, mental health stigma, sleep and mental health, birth trauma, cultural influences, seeking help, community support

takeaways

Perinatal mental health is deeply influenced by personal experiences.

Many women feel isolated during the perinatal period, leading to shame and anxiety.

Seeking help is often stigmatized, especially in certain communities.

Education about mental health can empower individuals to seek support.

Sleep deprivation significantly impacts mental health during the postpartum period.

Community support is essential for new parents to thrive.

Cultural and systemic issues play a significant role in maternal mental health.

Healing should be viewed as a rite of passage, not suffering.

It's important to validate the feelings of those experiencing perinatal challenges.

Advocating for oneself and seeking help is crucial for mental well-being.

Chapters

00:00 Introduction to Perinatal Mental Health

02:35 The Impact of Personal Experience on Professional Practice

05:38 Addressing Loneliness and Shame in New Parenthood

08:06 Navigating Cultural Expectations and Seeking Help

10:55 The Importance of Sleep in Maternal Mental Health

13:22 Overcoming Barriers to Asking for Help

16:14 Experiencing Fear and Anxiety During Pregnancy

19:03 The Intersection of Mental Health and Systemic Issues

21:39 Healing as a Rite of Passage

24:17 Validating Experiences and Systemic Challenges

27:01 Conclusion and Resources for Support

About Dr Zann

Dr. Suzanne Mungalez, known by her clients as Dr. Zann, is a licensed clinical psychologist in California, a certified perinatal mental health clinician (PMH-C), a childbirth educator, a certified lactation education specialist (CLES), and a trained doula. She is Black, Congolese-American, queer, and a gender-expansive woman (she/they) who is also a mother. Dr. Zann’s diverse personal experiences deeply inform her clinical approach and the way she holds space for her clients.

In her own words, she describes herself as "tender with people, tough on systems, and relentlessly committed to our collective liberation."

Dr Suzanne Mungalez 

Website: ⁠https://www.itsthemamaspace.com/

Instagram: ⁠https://www.instagram.com/its.themamaspace

Dr Holly Batchelder

⁠www.instagram.com/holly.phd/⁠

⁠⁠⁠⁠https://www.hollyphd.com/⁠⁠⁠⁠

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Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

Dr Holly Batchelder meets with Dr. Jennifer Chain to discuss caregiving roles and over fixers, drawing from Dr Chain's personal journey and experiences. She explores the patterns of over giving and over functioning, which can lead to burnout, loneliness, and unsatisfying relationships. Dr. Chain explains the drama triangle model and how individuals can identify if they are in the role of over giver or overtaker. She emphasizes the importance of recognizing oneself as the hero of their own story and making conscious decisions to change unhealthy patterns. Dr. Chain also highlights the challenges and potential resistance that may arise when setting boundaries and shifting roles, and the need for support and accountability in the process.

Takeaways

• Recognize oneself as the hero of their own story and make conscious decisions to change unhealthy patterns.
• Be aware of the drama triangle model and identify if one is in the role of over giver or overtaker.
• Setting healthy boundaries and communicating needs may lead to resistance from others, but it is necessary for personal growth.
• Seek support and accountability from trusted individuals during the journey of change.
• Acceptance of one's own limitations and the ability to ask for help are important steps in overcoming the victim mindset.

About our guest

Dr. Jennifer Chain is a Licensed Psychologist and the owner of Thrive for the People, a group mental health practice in Seattle, WA. Her practice specializes in working with helpers, givers and fixers who are ready to focus on their own needs and create nourishing relationships. She was born in China and immigrated to the US with her parents when she was a child. Growing up across cultures with an interracial family and struggling with her own mental health concerns sparked her curiosity about psychology. The word psychology comes from the word psyche and the suffix ology, which means “the study of the soul/life.” She felt called to deeply understand people’s souls and how people overcame challenges, healed their pain, and ultimately transformed through adversity.

Dr Chain's Group Practice

Website: www.thriveforthepeople.com

Instagram: https://www.instagram.com/thrive_for_the_people/

Facebook: https://www.facebook.com/profile.php?id=100065561768188

Dr Holly Batchelder

www.instagram.com/holly.phd/

⁠⁠⁠https://www.hollyphd.com/⁠⁠⁠

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Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.