00:00- Opening

00:12- Legal Disclosure

00:42- Personal Intro (Hannah)

00:53- Personal Intro (Roland)

01:08- I Don't Need Therapy, I have Taylor Swift

01:19- Hannah's Swiftie Song

02:20- Hannah's Explanation

04:09- Roland's Swiftie Song

05:01- Roland's Explanation

08:04- Hot Take Intro

08:20- Spotlight! Playlist Protocol

08:41- Playlist Protocol background

09:18- What is it?

10:03- Nostalgia is key

10:57- More Personal & Provocative

11:31- Must be within therapy

12:41- Playlists around specificity to process

13:07- Parts work?!

14:00- Process & Heal

14:14- Music is Therapeutic

14:36- Neural Nostalgia

15:06- Formative Years Roots

15:31- Foundational & Step Process

16:26- What's the science?

16:39- Neuroscience- Music & Memory

17:18- Songs can bypass the thinking brain

17:48- EMDR / Brainspotting adjacent

18:39- White Noise or Nature sounds adjacent

19:34- Lyrics, Beat, Music All Matter

21:04- Dissonance can be interpreted

22:11- Memories AND Beat

23:29- Playlists are common for people

24:14- Music Reflects Feelings

25:17- Relatable, Memory, or New

26:11- Re-trauma or Re-trigger (Feedback Loop)

27:25- Music as coping mechanism

28:10- Relapse is easy

30:06- Narrative Therapy & Music

31:29- Re-tell their stories (physical writing)

31:52- WET (Written Exposure Therapy)

32:30- Re-telling the story where you are now

33:09- Habit Stacking

34:35- Tailored to many approaches

35:42- Where is the Playlist Protocol going?

36:04- Book? Podcast? CEs? Coming Soon!

37:28- Takeaways

38:05- Be creative with music to reflect YOU

38:33- Reflect on every playlist & what it's doing for you!

38:41- Behind the Couch & Under the Cushion

39:14- Behind the Couch (Roland)

39:35- Client accounts to help create Protocol

39:59- 30 Day Song Challenges w/ Clients

40:36- Themed Playlists for Reflection

41:09- Inject some fun into therapy

41:17- Behind the Couch (Hannah)

41:30- Music as a coping skill

41:43- Habit stacking with music

42:11- Insight to Client Emotions

42:58- Mirroring

43:18- Music puts words to emotion

43:48- All things creative are perfect for therapy space

44:41- Bilateral music playlists to calm down/settle in

45:27- Under the Cushion (Roland)

45:46- Music is always on

46:03- All genres

46:23- Driving & Music is cathartic

46:51- Cultural Experiences w/ music

47:06- Under the Cushion (Hannah)

47:08- Music is everything

47:26- Chaotic music playlists

47:48- Words to emotions & normalize feelings

48:03- Outro

Hot Take: Do better & get involved — advocacy is more accessible than you think when you know your values, strengths, and what you can offer.

This week, Roland and Hannah sit down with lawyer and activist Emma Shahabi for a powerhouse conversation about what it really means to get involved in activism. Spoiler: it’s not about being perfect, politically fluent, or chronically online — it’s about knowing who you are, what you care about, and how your skills can support a movement.

Emma breaks down the biggest myths and barriers that stop people from taking action, from the “I’m not political” mindset to the fear of messing up. Together, the trio explores how identity, privilege, and intersectionality shape our roles in advocacy, and why small, consistent actions can create just as much impact as large-scale organizing.

Whether you’re a seasoned organizer or someone wondering where to start, this conversation reminds you that advocacy isn’t about doing everything — it’s about doing your thing, with intention, courage, and community.

Here are some accounts that Emma referenced in the episode. You're encouraged to look into these accounts and find similar ones to efforts you believe in.

@dear_white_staffers

@btnewsroom

@theslowfactory

@pslnational

@palestinianyouthmovement

@intersectionalenvironmentalist

Hot Take: You have to love yourself before you can love someone else.

It’s a phrase we’ve all heard — maybe even said — but what does it really mean to “love yourself first”? In this episode, Roland and Hannah break down the complexities behind one of self-help culture’s most repeated mantras.

They explore the pressure this saying can create, especially when love isn’t linear, self-esteem fluctuates, and healing doesn’t have a clear endpoint. What if you’re capable of loving others deeply even while struggling to love yourself? Who decides when you’re “enough” to deserve love — and how do we redefine what that even means?

Through real talk and reflection, the hosts dive into authenticity, boundaries, and what it looks like to care for yourself without falling into perfectionism or hyper-independence. From reframing self-love as a practice to finding joy in your own company, this episode invites listeners to replace judgment with gentleness — and remember that love, for self and others, is an ongoing process.

Hot Take: Self-disclosure is necessary and therapeutically beneficial in the therapy room.

This week, Roland and Hannah are joined by psychologist Dr. Chloe Goldbach for a candid conversation on one of the most debated topics in the therapy world: therapist self-disclosure. Should clinicians be a “blank slate”? Or does sharing parts of ourselves actually make the therapeutic relationship stronger?

Together, they explore how self-disclosure can foster trust, model vulnerability, and create more authentic connections — especially in communities where shared experience matters. From challenging the rigid “never self-disclose” lessons taught in grad school to unpacking how culture, identity, and power shape disclosure, this conversation blends clinical insight with real-world nuance.

Dr. Goldbach brings a feminist therapy lens to the table, emphasizing how therapist humanity isn’t a flaw — it’s a strength. Whether you’re a clinician rethinking your stance or someone curious about what happens behind the therapy room door, this episode invites you to consider how showing up as yourself can be a radical act of care.

https://lgbtcounselingdmv.com/dr-chlo%C3%AB-goldbach%2C-ph-d

https://www.psychologytoday.com/us/therapists/chloe-goldbach-arlington-va/1317255

https://www.youtube.com/c/TheChloeConnection (Also on IG!)

https://www.amazon.com/Counseling-Gender-Expansive-World-Resources-Therapeutic-ebook/dp/B0BJ172NDN

Hot Take: Friendships in your 30s should be quality over quantity.

As we move through our 30s, friendships start to look different. The spontaneous hangouts get fewer, the group chats get quieter, and suddenly “catching up soon” turns into “maybe next month.” In this episode, Roland and Hannah unpack what it really means to have quality friendships in adulthood — and why that phrase might be more complicated than we think.

They explore how our energy, priorities, and sense of connection shift as we grow, and how that impacts the way we show up for one another. What happens when a friendship no longer fits? How do we navigate the grief of drifting apart while making space for new, more aligned connections? And what if it’s not really about choosing between quality or quantity — but about finding what’s fulfilling and sustainable for you?

Through humor, honesty, and a few hard truths, this episode dives into the evolving meaning of friendship, the necessity of boundaries, and the power of building community that actually feels like home.

Because friendship in your 30s isn’t about how many people you have — it’s about who helps you feel seen, supported, and safe to grow.

The Season Finale is here! This episode we explore perfectionism and the sneaky ways it shows up in our lives. Perfectionism is a personality trait characterized by a relentless pursuit of flawlessness and high standards. It can manifest as self-motivation and drive to achieve success, but often leads to anxiety & low self-worth when standards aren't met. Time to get to the bottom of the "good enough's" and kick obligation to curb 'cause imperfect is the new perfect.

00:00- Opening

00:13- Legal Disclosure

00:41- Personal Intro (Hannah)

00:53- Personal Intro (Roland)

01:08- I Don't Need Therapy, I Have Taylor Swift

01:19- Roland's Swiftie Song

01:53- Roland's Explanation

02:33- Stay true to yourself!

02:41- Hannah's Swiftie Song

03:09- Hannah's Explanation

03:25- Maladaptive Daydreaming

05:03- Hot Take Intro

05:10- Perfectionism!

05:41- Definition of Perfectionism

05:54- 3 Kinds of Perfectionism

06:10- Self Oriented/Socially Prescribed/Other Oriented

07:50- Nuance is helpful to differentiate

08:17- Inability to release control

08:56- Hannah's Hot Take

09:30- Image we want, we project on others

10:26- Society Gives Us Sense of Perfection

11:45- Perfectionism is mix of Nature & Nurture

12:38- What of the 3 Kind's Is Hannah's Hot Take?

12:51- Socially Prescribed

14:14- Roland's Hot Take

15:45- Never-ending Feedback Loop

16:02- Perfectionism Breeds Failure

17:02- Imperfect is learning

18:38- The HOW is important

19:30- Perfectionism Erodes Society

20:50- Checking & Re-Checking

21:08- Chronic Procrastination

22:40- Research Attacks the Pod

23:18- Swap Perfect for Done

23:59- Good Enough Reps

26:07- Schedule Rest

27:06- Behind the Couch & Under the Cushion

27:15- Behind the Couch (Roland)

27:34- Dishes as a Good Enough Rep

29:29- Goal of an Aha! Moment

29:45- Using Obligation/Contract Verbiage to Challenge

31:04- Take Back Control

32:13- Behind the Couch (Hannah)

32:25- Overwhelmed Achiever Overlap

32:55- Empowerment & Reinvention

34:21- Self-Imposed High

35:04- Inner Child Work

35:18- CBT

37:06- Safe with Emotions

38:35- Under the Cushion (Roland)

38:45- Grades Were Important (GT/AP Kid)

40:24- Challenged Perfectionism

42:07- Would Not Classify Perfectionism Out loud

42:50- We're Frenemies!

42:55- Under the Cushion (Hannah)

43:36- Grew Up Thinking of Failure

43:58- Perfectionism & Imposter Syndrome

44:33- Other Oriented

46:08- Unfairness of Expectations

48:18- Not Assigning the Emotional Piece

50:28- Other Oriented Feels Helpless

50:38- Outro

*THIS PODCAST IS NOT A SUPPLEMENT OR REPLACEMENT FOR THERAPY CONDUCTED WITH A LICSENED PROFESSIONAL*

This Episode is certainly the fairest of them all! Hannah and Roland sit down to discuss Narcissism. Narcissism is commonly referred to as a personality trait characterized by an inflated sense of self-importance, a constant need for admiration, and a lack of empathy for others. And, surprise! Hannah and Roland have the same Hot Take! Whether it's identifying the gaslighting, demystifying the buzzwords, or beating a tiktoker over the head with the DSM, put down the poison apple and pay attention. Call it vain, maybe even call it arrogant, but we KNOW you'll want to hear this.

00:00- Opening

00:17- Legal Disclosure

00:47- Personal Intro (Hannah)

00:58- Personal Intro (Roland)

01:13- I Don't Need Therapy, I Have Taylor Swift

01:23- Roland's Swiftie Song

01:37- Roland's Explanation

02:45- Verbiage is Important; no wasted time

04:28- Compartmentalization

04:44- Hannah's Swiftie Song

05:32- Hannah's Explanation

06:08- Working through monotony

07:13- Hopeful in the Mud

07:16- Hot Take Intro

07:23- Narcissism

07:31- Trigger Warning

08:35- Narcissist Label Can Only Be Used by Mental Health Professional

10:00- Hannah & Roland Have the same Hot Take!

10:36- No Normalizing Narcissism

12:21- Narcissism is not a giant spectrum

12:54- Narcissistic Personality Disorder/DSM Diagnosis

14:13- Frequency is Important to Notice

15:01- Selfishness/Arrogance is Conflated to Narcissism

15:45- Grandiosity is the keyword

16:40- Narcissism Buzzwords

17:54- Maladaptive, not just attention seeking

19:29- Need to be seen vs. Who Should See Me?

20:51- Manipulation

21:05- Gaslighting

23:29- Gaslighting is always pointed

24:57- Psychological Dominance

26:38- Again, NPD Only Be Used By Mental Health Professionals!

27:26- Behind the Couch & Under the Cushion

27:31- Behind the Couch (Hannah)

28:30- Psychoeducation Soapbox; Add Tendencies After

30:03- Compassion & Empathy

31:05- Recovery from Narcissistic Abuse

32:45- Behind the Couch (Roland)

33:15- Comorbidities & Differentials

34:04- Covert NPD or BPD?!

35:18- Therapy Wise- Confrontation is good

37:24- Under the Cushion (Hannah)

38:01- Gray Rocking

39:57- Better to Regulate Self than Fuel Fire

40:13- Under the Cushion (Roland)

40:26- Quiet Undertaking

41:24- Remove Self Before Falling Prey

42:40- Code Speech

43:35- Duty to Report Only Caveat

43:51- Outro

**This podcast does not serve as Mental Health Therapy with a Licensed Professional. This podcast is for educational purposes only. If topics from the podcast resonate with you, we recommend consulting a mental health provider for tailored support.

Join Hannah and Roland—along with special guest Megan Anderson—as they explore the world and uncover the mental health benefits of travel. From reigniting creativity to finding your environmental reset, discover how immersion sparks personal growth. This journey is packed with insights. Buckle up—new horizons await, and you won’t want to miss it.

00:00- Opening

00:14- Legal Disclosure

00:43- I Don't Need Therapy, I have Taylor Swift

00:53- Roland's Swiftie Song

01:27- Roland's Explanation

03:14- Hannah's Swiftie Song

03:35- Hannah's Explanation

07:10- Uh-oh, Reality Therapy Roland Showed Up

10:08- Hot Take Intro

10:15- Travel & Mental Health!

10:28- Guest Megan Anderson Speaks!

11:13- Travel is Self Care & Prevents Burnout

12:19- 45 COUNTRIES?! 5 CONTINENTS?!

16:18- Megan's Hot Take

16:55- Travel is a Source to Reignite Creativity

18:45- Travel is a Step Back & Peace

20:08- Roland's Hot Take

20:45- Environmental Reset is Important to Re-Center

22:44- Megan's Travel Story

23:43- Megan's Travel Quote

25:45- Travel Became Growth

25:58- Hannah's Hot Take

28:40- Being Immersed is Key

29:35- Uncomfortable with the Comfortable

30:25- Similarly on Smaller Scales is ALSO important

33:21- Being Present & Safe

36:15- Intention is the Anchor

40:20- Behind the Couch & Under the Cushion

40:28- Behind the Couch (Roland)

42:33- Ask Where Client's Have Always Wanted to Go?

43:33- Always Ask Within Means

44:19- Behind the Couch (Hannah)

45:19- Discuss skills alongside travel stories

47:18- Values & Problem Solving & Curiosity

49:45- Under the Cushion (Roland)

50:28- First Vacation Ever? 17 yrs old!

52:08- True Experience of Travel (Mind Blowing)

53:06- Creative Reset & Gob smacked Feeling

53:51- Under the Cushion (Hannah)

54:00- 2 years old was first flight~

54:30- Mystery Rides!

56:29- Spring Breaks All Over

58:44- Broaden Tools through other cultures

01:01:47- Outro

I swear he's all panic, and definitely no disco. Get your straighteners, cheap CVS black hair dye, and be ready for Warped Tour. Roland Scheppske is bringing the heat this week on You Seem Fine Podcast with his turn in the hot seat. You may need to flip your bangs some or let out a scream while Roland talks about grief in day-to-day life, or the idea of a more holistic approach to mental health that he dubs as full body. In fact, be ready for a full rant on what this would look like if all medical, mental, and health professions just shared a little more knowledge with one another.

00:00- Opening

00:18- Legal Disclosure

00:47- I Don't Need Therapy, I Have Taylor Swift

00:58- Hannah's Swiftie Song

01:20- Hannah's Explanation

03:35- Roland's Swiftie Song

03:57- Roland's Explanation

05:50- Hot Seat Intro

06:12- What's New?!

06:28- First Acceptance Speech!

07:11- New Weekly Blog!

08:00- Practice Update

09:20- Counselor, how? When?

09:45- PTSD Veterans

10:55- Art School instead?!

12:12- Hannah & Roland have history~

14:15- Hardest thing learned as a therapist

17:20- Comradery in Dual Relationships w/ Boundaries

19:45- Boundaries & Ethics

22:00- No Compromise; Be open & talk

23:00- Roland as a Client

24:10- Nurture can be Damaging

25:35- Vulnerability

29:00- Hot Take #1

29:28- Grief is any loss

30:12- Grief is Complex

32:45- Small Griefs are Impactful

35:40- Acknowledgement & Acceptance

37:35- Hot Take #2

39:00- Full Body Experience

39:40- Mainstream & Cross Specialties

42:00- Herbalism, Massage, Acupuncture

44:10- Limited Knowledge

48:15- Medical Community & Resources

49:12- Changes in School Curriculum

53:26- Changes in best practice

53:50- INNER CHILD?! HANNAH WHY!?

55:39- The Body here in the present is most important

58:38- Outro

Imposter Syndrome? You mean that thing that everyone experiences where we think we're not good enough? Where we think we aren't doing the things we're supposed to be doing despite evidence to the contrary? You mean a Millennials biggest enemy? Yes, that Imposter Syndrome. Or, in other words, the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills. Join Hannah and Roland alongside today's special guest, Sydney Smedley, LPC as they discuss the in's and out's of what it's like to battle against OR use to your advantage all parts of the imposter.