In Sanity: A piece of mind
Episodes
Episode 175 - Building Positive Experiences
03 Jun 2024
Contributed by Lukas
One of the key concepts in DBT is the focus on building positive experiences, which is a component of the emotion regulation module. Building positive...
Episode 174 - What are the Barriers to Emotional Regulation?
27 May 2024
Contributed by Lukas
Emotional regulation is the ability to manage our emotions in a healthy way. It's about being able to identify and understand our emotions, and th...
Episode 173 - Emotions, Thoughts and Behaviors
20 May 2024
Contributed by Lukas
Emotions are necessary for survival. They keep us safe, connect us with other people, help us access memories, cope with situations that affect us on ...
Episode 172 - Emotional Awareness, Continued
13 May 2024
Contributed by Lukas
I am on a mission to guide you into increased emotional awareness. I am using DBT resources, books, and my personal experiences to encourage you on yo...
Episode 171 - Designed as Emotional Beings
06 May 2024
Contributed by Lukas
Join me on this week's podcast to learn how emotions improve our lives and help us reflect the Divine. If we strive for wholeness and health, emot...
Episode 170 - What's the Matter with Emotion
29 Apr 2024
Contributed by Lukas
Most of us go through the day experiencing a range of emotions—from pleasant to unpleasant, some of which are in our awareness and others are out of...
Episode 169 - F.A.S.T. Skills with Examples
22 Apr 2024
Contributed by Lukas
I've spent the last few weeks thinking about these skills and decided to dig deeper and provide more context and information. I also provided some...
Episode 168 - Emotional Intelligence, Health and Regulation: An introduction
15 Apr 2024
Contributed by Lukas
Emotions are signals within your body that tell you what’s happening and what you are experiencing in any given moment. When something pleasurable h...
Episode 167 - Getting your Objectives Met: DEAR MAN
08 Apr 2024
Contributed by Lukas
This week's podcast describes the skills to use when you are asking for something, saying no to another's request, resisting pressure, and mai...
Episode 166 - Using GIVE Skills to Build and Keep Healthy Relationships
01 Apr 2024
Contributed by Lukas
The goal of the GIVE skill is to build and keep healthy relationships. These skills are "other" focused and are a gift you are giving someon...
Episode 165 - Self-Respect and FAST (interpersonal effectiveness)
25 Mar 2024
Contributed by Lukas
FAST skills focus on self-respect. Using values, goals, and priorities, we are making choices that increase the respect we have for ourselves. This is...
Episode 164 - Obtaining Objectives Skillfully: Understanding priorities and clarifying goals
18 Mar 2024
Contributed by Lukas
Join me this week as I continue the discussion around interpersonal skills through the DBT framework of knowledge and practice. There is so much infor...
Episode 163 - DBT Mindfulness Session (Sort of )
11 Mar 2024
Contributed by Lukas
Join Lindsay and I this week as we work through a DBT session using the mindfulness worksheets. She describes the ways she used the worksheets and we ...
Episode 162 - An Introduction to Interpersonal Effectiveness
04 Mar 2024
Contributed by Lukas
Interpersonal effectiveness skills help you build new relationships, strengthen current ones, and deal with conflict situations. They allow you to eff...
Episode 161 - Thoughts on Unsolicited Advice
26 Feb 2024
Contributed by Lukas
Join me this week and enjoy a conversation with me, Kylee and Carson as we talk about our views on unsolicited advice. Carson helps us consider the di...
Episode 160 - The HOW of a Mindfulness Practice
19 Feb 2024
Contributed by Lukas
As promised, here are some "how(s)" of a mindfulness practice. First, you are going to practice nonjudgment. Then you are going to work on b...
Episode 159 - The WHAT of a Mindful Practice
12 Feb 2024
Contributed by Lukas
Mindfulness is a critical part of DBT. There are three core skills which include Wise Mind, "what" skills (what you do when practicing mindf...
Episode 158 - Mindfulness: The Backbone of DBT
05 Feb 2024
Contributed by Lukas
Mindfulness is a critical part of DB skills. Without it, it is difficult to change the long-standing patterns of thinking, feeling and acting that are...
Episode 157 - DBT: What are your Missing Links?
29 Jan 2024
Contributed by Lukas
There are reasons we do what we do, and there are reasons we don't do what we don't do. This is where analyzing the missing links in our chain...
Episode 156 - Dialectical Behavior Skills: Analyzing Behavior
22 Jan 2024
Contributed by Lukas
There is always an underlying cause for a certain feeling or behavior, and it is important to figure out what that cause is. When we engage in unhelpf...
Episode 155 - A Conversation about Spirituality and Mental Health
15 Jan 2024
Contributed by Lukas
I am taking a pause this week on DBT and having a conversation with a few of my kids about spirituality and mental health. We discuss different perspe...
Episode 154 - DBT: Skills to improve your life
08 Jan 2024
Contributed by Lukas
Join me this week as we move away from DBT as a mental health therapy and discuss incorporating the skills into everyday living. The more you know abo...
Episode 153 - An Introduction to Dialectical Behavior Therapy
01 Jan 2024
Contributed by Lukas
Welcome to 2024. Thanks for being here and joining me for another season and another year. This week is an introduction to a cognitive behavior therap...
Episode 152 - A Christmas Story
25 Dec 2023
Contributed by Lukas
This being Christmas day, I thought I would tell you my favorite Christmas story from the scriptures. I hope you enjoy and maybe gain a new perspectiv...
Episode 151 - Everybody has a Story
18 Dec 2023
Contributed by Lukas
Instead of telling you how to use boundaries to keep people out, this podcast will help you see why, if you can, you should let people in. This podcas...
Episode 150 - Holidays, Boundaries and our Stories
11 Dec 2023
Contributed by Lukas
This podcast includes a refresher on boundaries using the Three Circles Communication Tool, more information on states and stories and ways to reflect...
Episode 149 - Polyvagal: Stories follow States
04 Dec 2023
Contributed by Lukas
Neuroception is the process by which we assess our world for cues of safety or danger. It is an unconscious process that affects the biology of our au...
Episode 148 - Mapping the Nervous System; Holiday Edition
27 Nov 2023
Contributed by Lukas
Come on a brief journey with me as I spend some time showing you all how to map your nervous system. What better way to do that than to use the experi...
Episode 147 - Can you detect Neuroception?
20 Nov 2023
Contributed by Lukas
Join me this week as Denver and I talk about his experiences with what is most certainly neuroception and perception. It's deep and its wide and m...
Episode 146 - Your Nervous System, Vagus Nerve and Polyvagal
13 Nov 2023
Contributed by Lukas
This podcasts continues the discussion about your nervous system, the vagus nerve and the theory of polyvagal. I am still pontificating about the mira...
Episode 145 - Your Miraculous Nervous System
06 Nov 2023
Contributed by Lukas
There are two main branches of the nervous system; the sympathetic and parasympathetic. It responds to signals and sensations via three pathways and e...
Episode 144 - A Conversation about a 3-Part Brain
30 Oct 2023
Contributed by Lukas
The theory of the triune brain has been debunked with the new research showing that the brain is much more integrated that Paul MacLean's 1960s th...
Episode 143 - Precision of Language and Highlighting Behavior
23 Oct 2023
Contributed by Lukas
In this episode I talk about how precision of language can help reduce the way we use the adjective "good" to describe people and their beha...
Episode 142 - Carl Jung and I are in sync - at least today
16 Oct 2023
Contributed by Lukas
Before I found C. Jung's quote, which you will hear at the end of this podcast, I had polled my family about the ideas of wholeness and goodness. ...
Episode 141 - Good and Right: What Gives?
09 Oct 2023
Contributed by Lukas
Let's start this journey down the rabbit hole of "good" and "right". This podcast drops two or three things for you to conside...
Episode 140 - Parenting: More on Yelling, Mindfulness and Attachment
02 Oct 2023
Contributed by Lukas
I want to provide as much information as possible to help you guys in your parenting journey. I also want my listeners to understand that when I am ta...
Episode 139 - Parents: Why do we yell?
25 Sep 2023
Contributed by Lukas
Why do we yell? It's because our kids are making us crazy, pushing our buttons, making our life stressful, right? Well, no. It's a kids job to...
Episode 138 - Are you MindLESS or MindFULL?
18 Sep 2023
Contributed by Lukas
Most of us live mindlessly. This is a natural adaptation to the demands of our daily lives. We are distracted from the moment we get up til the moment...
Episode 137 - Bravery and Truth-telling: A conversation with Lindsay and Kylee
11 Sep 2023
Contributed by Lukas
This week I am joined by Lindsay and Kylee to talk about honesty, vulnerability, bravery and how to be a truth-teller. Being honest in our relationshi...
Episode 136 - Be Brave: A conversation with Kylee
04 Sep 2023
Contributed by Lukas
What does it mean to be brave? Kylee joins me this week to talk about how to be authentic and true to yourself. You are not for everybody, and you don...
Episode 135 - Parenting: Try out your Self-Compassion
28 Aug 2023
Contributed by Lukas
Self-compassion is a skill and it needs to be practiced. If you don't know the benefits of self-compassion it's hard to commit time or energy ...
Episode 134 - An Exercise to Befriend Your Inner Critic
21 Aug 2023
Contributed by Lukas
The inner critic, and we all have one, has a huge impact over our inner life. It affects our overall well-being. Originally, its function was to prote...
Episode 133 - Self Criticism, Neglect, Compassion and Care
14 Aug 2023
Contributed by Lukas
This podcast is about self-compassion. It is about taming your inner critic through emotional awareness, mindfulness and an increased understanding of...
Episode 132 - Creating connection; Just because.
07 Aug 2023
Contributed by Lukas
This episode uses the same resources I used last week to discuss emotional connection with our kids. This week, I wanted to make the case that these s...
Episode 131 - Emotional Connection and Influence; I think I got it!
31 Jul 2023
Contributed by Lukas
It's been hard for me to address the issue of influence and the interplay and/or necessity of the emotional connection. I have not known how to id...
Episode 130 - More on Control ... and Influence
24 Jul 2023
Contributed by Lukas
I think more can be said on these two types of parenting. This week, I am not using "The Journey of the Heroic Parent" but that book is at t...
Episode 129 - Effective Influence
17 Jul 2023
Contributed by Lukas
Teaching by example, listening to them, including kids in decision making and solutions, and creating opportunities for them to experience age appropr...
Episode 128 - Let's Talk Control vs. Influence
10 Jul 2023
Contributed by Lukas
At least let's start talking about the different between control and influence in our relationships. Specifically, in our parent-child relationshi...
Episode 127 - It's Not About You: Differentiation and Connection
03 Jul 2023
Contributed by Lukas
This podcast is a continuation of last week. I focus on two of the admonitions given to parents by Lindsay and Carson. 1. Don't make your child&#...
Episode 126 - How Do You Relate to Your Adult Children?
26 Jun 2023
Contributed by Lukas
This week Lindsay and Carson join me this week to discuss adult child/parent relationships. It has become increasingly obvious to me that this is an o...
Episode 125 - The Three Circles Feedback Podcast
19 Jun 2023
Contributed by Lukas
This week, I respond to the feedback I received from you guys about the 3 circles. Topics brought up include how to teach it to kids, the many differe...
Episode 124 Emma Reedy and The Three Circles
12 Jun 2023
Contributed by Lukas
Join me this week for a conversation with Emma. This episode is informative in so many ways. Emma's practical experience with this tool, and her a...
Episode 123 - Three Circles Communication Tool "Other's Circle"
05 Jun 2023
Contributed by Lukas
The framework for The 3 Circles Communication Tool has been laid with the last part being the "Other's Circle." With this basic understa...
Episode 122 - The 3 Circles Communication "Relationship Circle"
29 May 2023
Contributed by Lukas
The 3 Circles Communication Tool has great potential for improving our relationships. It's about boundaries, communication, validation and intimac...
Episode 121 - The Three Circles Communication Tool (by Emma Reedy)
22 May 2023
Contributed by Lukas
The Three Circles exercise illustrates a way to use healthy communication in any relationship. This particular tool helps clarify boundaries, and iden...
Episode 120 - Stress, Cortisol and Mental Health
15 May 2023
Contributed by Lukas
Your body is hard-wired to react to stress in ways meant to protect you against threats from predators and other aggressors. Such threats are rare tod...
Episode 119 - You can't choose your family
08 May 2023
Contributed by Lukas
It's been a very busy week celebrating some important people in my family. This has prompted some thoughts on the significance of adult sibling re...
Episode 118- HSP in Real Life: A conversation with my daughter
01 May 2023
Contributed by Lukas
Please, please listen to this podcast. This is sensory processing sensitivity in real life. Regan is a great guest, and has a lot of insight worth lis...
Episode 117 - Sensory Processing Sensitivity (HSP)
24 Apr 2023
Contributed by Lukas
Sensory Processing Sensitivity (SPS) is a biological trait characterized by greater reactivity to environmental and social stimuli, both positive and ...
Episode 116 - The Highly Sensitive Person
17 Apr 2023
Contributed by Lukas
A highly sensitive person is someone who experiences physical, emotional and mental responses to stimuli in a way that is more extreme than other peop...
Episode 115 - Mindfulness and What it is Not
10 Apr 2023
Contributed by Lukas
A mindfulness practice often begins with a breath practice. This is where you focus, sometimes count, your in-breath and out-breath. Your mind may wan...
Episode 114 - M M M Mindfulness
03 Apr 2023
Contributed by Lukas
Life is difficult. Why? Why does my brain want to spend so much time generating emotional suffering? Why am I so reactive to stressful situations? Why...
Episode 113 - Do We Really Have to Teach Emotions?
27 Mar 2023
Contributed by Lukas
This podcast is about emotional intelligence. This podcast addresses how as parents and caregivers and spouses and siblings and friends we can do the ...
Episode 112 - Generational Trauma and Epigenetics
20 Mar 2023
Contributed by Lukas
Epigenetics is the study of the chemical changes in the cells that alter gene expression by turning a gene "on or off." Epigenetics does not...
Episode 111 - Tuning in to the Feelings of Others
13 Mar 2023
Contributed by Lukas
Jean Decety and Jason Cowell give us the following 3 part definition of empathy. Emotional sharing: experiencing the same feelings as ot...
Episode 110 - Healing from Generational Trauma
06 Mar 2023
Contributed by Lukas
If you are experiencing generational trauma, or if you have experienced your own trauma(s), it is important to find help and support. Often this can b...
Episode 109 - How Women and Men Experience PTSD/PTEs Differently
27 Feb 2023
Contributed by Lukas
At the end of last week's episode, I briefly mentioned the idea that boys and girls experience prenatal and postnatal parental stress differently. A l...
Episode 108 - More on Generational Trauma, Pt. 2
20 Feb 2023
Contributed by Lukas
Natural disasters, systemic exploitation, poverty, and war are traumatic experiences that are passed down as inherited trauma. Additionally, maternal ...
Episode 107 - Generational Trauma, Pt. 1
13 Feb 2023
Contributed by Lukas
Generational trauma is trauma that can be experienced by more than one person, passed down from grandmother to grandson, or father to daughter. Often ...
Episode 106 - The Importance of Empathy
06 Feb 2023
Contributed by Lukas
Empathy is not something we "have or don't have" by a certain age. Empathy is somewhat of a work in progress - certainly through childhood and adolesc...
Episode 105 - Conflict of Abuse, Part 2 Abuse (AMA)
30 Jan 2023
Contributed by Lukas
In this episode, I talk about perspective, tolerance, valid realities, conflict, abuse, and doing your own work. There are innumerable variables at pl...
Episode 104 - Conflict or Abuse, Part 1 Conflict (AMA)
23 Jan 2023
Contributed by Lukas
Conflict or abuse? That's a big question and one that should be taken seriously. However, barring universally understood abusive behaviors, there is a...
Episode 103 - How to Breakup with Your Therapist (AMA)
16 Jan 2023
Contributed by Lukas
A question from the Instagram "ask me anything" was about moving on from a therapist, coach, or counselor who is no longer serving your best interests...
Episode 102 - All Work and No Play & the Giveaway Winners!
09 Jan 2023
Contributed by Lukas
Giveaway winners are announced on the podcast and will be announced on Instagram this week. Thanks for participating with comments, goals, and reviews...
Episode 101 - Play Your Way to Wellness & Giveaway week
02 Jan 2023
Contributed by Lukas
Play and having fun are scientifically shown to improve mental health. Kids do this easily. Adults, not so much. Listen to this week's podcast for inf...
Episode 100 - Reflections on the First 100
26 Dec 2022
Contributed by Lukas
Join me this week for some reflection on what my first 100 episodes mean to me. What are the top favorites? Which ones get the fewest listens? What ar...
Episode 99 - My Thoughts on Christmas
19 Dec 2022
Contributed by Lukas
On this podcast, I spend a few minutes talking about my perspective on Christmas. Like many of you, I found it essential to figure out how to manage m...
Episode 98 - Awareness, Acceptance and Communication with Avoidant Personalities
12 Dec 2022
Contributed by Lukas
When your attachment style triggers a reaction, it's essential to recognize it. These reactions are felt in your body - sweaty palms, racing heart, cl...
Episode 97 - Relationships with Avoidant Attached Partners
05 Dec 2022
Contributed by Lukas
Avoidant attachment is an insecure attachment. The belief is that others are unreliable, so they have to meet their own needs. This translates into ro...
Episode 96 - Insecure Attachment Avoidant Style
28 Nov 2022
Contributed by Lukas
Avoidant adults are often independent and self-reliant. They appear happy and go-lucky. They problem-solve, avoid conflict, and rarely need emotional ...
Episode 95 - Competing Attachments, Part 2
21 Nov 2022
Contributed by Lukas
Join me this week for the second and last episode regarding competing attachments. What are yours and how do you use them to avoid different aspects o...
Episode 94 - Micro-anxieties: What can you fix in 5 minutes
14 Nov 2022
Contributed by Lukas
Join Kylee and me this week as she brings up the subject of "micro-anxieties." These things annoy you and you waste emotional energy caring about them...
Episode 93 - Relationships and Competing Attachments
07 Nov 2022
Contributed by Lukas
A competing or rival attachment is something or someone we turn to instead of our partners. This week's podcast talks about this issue and identifies ...
Episode 92 - Empathy, Communication and Needs for Anxious Insecure Attachment
31 Oct 2022
Contributed by Lukas
Yes, you can hear a cat meowing through the entire episode. Remember, I told you all about the animals. Apparently, he was hungry, lonely, and talkati...
Episode 91 - Acceptance, Self-Compassion and Anxious Attachment
24 Oct 2022
Contributed by Lukas
This week's podcast discusses the important ideas of acceptance and self-compassion towards the anxiously attached. These practices open space for new...
Episode 90 - Relationships with the Anxiously Attached
17 Oct 2022
Contributed by Lukas
Fear and rejection are at the heart of those with anxious attachment styles. Any perceived threat to the relationship is devastating. The anxiously at...
Episode 89 - The Neuroscience of Attachment
10 Oct 2022
Contributed by Lukas
Years of research show that experiences we have in childhood interact with our neurons and our genetics to wire our brains in specific ways. Our exper...
Episode 88 - Anxious Attachment Style
03 Oct 2022
Contributed by Lukas
Attachment styles generally exist on a spectrum. Insecurely attached people can have both anxious and avoidant patterns at different times. This week,...
Episode 87 - Understanding Attachment Theory
26 Sep 2022
Contributed by Lukas
Learning about and understanding attachment theory and your attachment style makes it possible to improve, heal and repair complex or troubled relatio...
Episode 86 - The Importance of Emotional Validation
19 Sep 2022
Contributed by Lukas
I am really passionate about this topic. I think the impact of emotional validation is much bigger than we believe. I hope that those who don't unders...
Episode 85 - What do these words mean to you?
12 Sep 2022
Contributed by Lukas
Anger? Hubris? Self-righteousness? Pride? Hubris? Humility? In Brene Brown's Atlas of the Heart (see link below) she talks helps us know how these emo...
Episode 84 - Cognitive Dissonance and Naive Realism: The Brain and Being Wrong
05 Sep 2022
Contributed by Lukas
What does science say about people and being wrong? What is your history with mistakes? What messages did you learn about what it meant to do somethin...
Episode 83 - Why is it so Hard to Admit You are Wrong?
29 Aug 2022
Contributed by Lukas
When was the last time you openly admitted you were wrong about something? Maybe you reacted angrily toward your toddler about something that did not ...
Episode 82 - A Week of Finding the Good
22 Aug 2022
Contributed by Lukas
Listen to this week's podcast to hear the good things that we have been able to savor this week. Some are big and some are small, but that all have th...
Episode 81 - Changing your Brain One Good Thing at a Time
15 Aug 2022
Contributed by Lukas
Neuroplasticity is the word that describes our brain's ability to change. We can do this through simple practices including looking for the good as de...
Episode 80 - Understanding the Importance of Metaphor
08 Aug 2022
Contributed by Lukas
Metaphor requires the activation of not only thinking but also creative imagination and implementation of the “as if” technique, that makes the im...
Episode 79 - What it's Like to Have 8 Siblings
01 Aug 2022
Contributed by Lukas
Come join me and a couple of my kids to see how they describe having 8 siblings. For added fun, I will comment and give some parenting perspective to ...
Episode 78 - Automatic Negative Thoughts
25 Jul 2022
Contributed by Lukas
We have a lot of thoughts. Most of them are stream of consciousness and surface level. Unfortunately, they are also mostly negative. Negative thinking...
Episode 77 - Cognitive Distortions
18 Jul 2022
Contributed by Lukas
Human beings have a tendency to think distorted thoughts. A lot of them. A cognitive distortion or a thinking error is an exaggerated pattern of thoug...
Episode 76 - Self Sabotage: Yes, it's a real thing
11 Jul 2022
Contributed by Lukas
It is useful to know that self-sabotage is your brain’s way of trying to protect you from emotional pain which includes the pain of changing old beh...