Take Out Therapy: End Overthinking & Overwhelm for Empathic High Achievers
Episodes
Work in Progress: Are You Really Growing or Just Overthinking?
25 Oct 2024
Contributed by Lukas
Tired of hearing the vague phrase “I’m a work in progress”?In this episode of Take Out Therapy, we dive into what personal growth really means a...
Stop Overfunctioning: How to Set Boundaries and Achieve Work-Life Balance
18 Oct 2024
Contributed by Lukas
It’s time to STOP over-functioning—it’s not good for you or the people around you.Are you constantly putting others’ needs before your own? Fe...
Individuation: Discovering Authenticity Through Emotional Intelligence
11 Oct 2024
Contributed by Lukas
Are you tired of constantly adapting to fit in? Ready to discover who you truly are?In this episode of Take Out Therapy, we explore individuation—th...
Coming Back Differently: Overcoming Burnout and Finding Work-Life Balance
04 Oct 2024
Contributed by Lukas
Take Out Therapy is BACK! Get ready for fresh episodes delivered FRIDAYS.Feeling stuck and uninspired? It’s time to hit the reset button. Taking a b...
The Past, A Do Over: Using Reflection as a Tool for Work-Life Balance
12 Apr 2024
Contributed by Lukas
Understanding your past is key to building solid mental health.In this episode of Take Out Therapy, we explore the surprising link between your past e...
Everyday Gaslighting: The Impact on Anxiety and Strategies for Inner Peace
05 Apr 2024
Contributed by Lukas
Maybe you’ve heard the term “gaslighting” thrown around, but what does it actually mean?In this episode of Take Out Therapy, we’re diving deep...
The Art of Disengagement: Why Stepping Back Can Lead to Emotional Growth
29 Mar 2024
Contributed by Lukas
Are you tired of letting other people’s annoying behavior ruin your day?In this episode of Take Out Therapy, we dive into the art of disengagement—...
Dark Night of the Soul: Finding Strength Through Life’s Toughest Moments
22 Mar 2024
Contributed by Lukas
Have you ever felt completely lost and unsure of your place in the world? You’re not alone.In this episode of Take Out Therapy, we explore the “Da...
Emotionally Immature People: Creating Healthy Boundaries Without Guilt
15 Mar 2024
Contributed by Lukas
Feeling frustrated by people who act like children? You’re not alone!Join therapist Rebecca Hunter on Take Out Therapy as she dives deep into emotio...
The Mad Vibe: Understanding Emotional Intelligence in Stressful Situations
08 Mar 2024
Contributed by Lukas
Ever get the feeling someone’s mad at you, but have no clue why?That awkward “mad vibe” can leave you feeling anxious and second-guessing yourse...
Moving Day: Overcoming Overwhelm and Embracing New Beginnings
01 Mar 2024
Contributed by Lukas
I finally made the big move to the Southwest!Packing, goodbyes, and unexpected challenges made it a total whirlwind—but through it all, I discovered...
Lessons in Difficulty: Turning Hard Times Into Emotional Growth Opportunities
09 Feb 2024
Contributed by Lukas
Ever put off something important because... gross? You’re not alone!Join Rebecca as she hilariously navigates a dreaded medical test (yes, it involv...
Good Conflict: How Healthy Disagreements Build Stronger Connections
02 Feb 2024
Contributed by Lukas
Think conflict is bad? Think again!In this episode of Take Out Therapy, we’re flipping the script on conflict and exploring how it can actually be a...
Gossip Culture: Cultivating Inner Peace in a Judgmental World
26 Jan 2024
Contributed by Lukas
Tired of negativity and feeling drained by gossip?Gossip may seem harmless, but it can take a serious toll on your mental health and relationships. Un...
Lighthearted Living: Simple Strategies for Reducing Stress and Overthinking
19 Jan 2024
Contributed by Lukas
Feel stressed and serious? It’s time to lighten up!Join host Rebecca Hunter, MSW, a therapist and anxiety expert, as she explores the power of light...
New Years Reboot- Part 2
12 Jan 2024
Contributed by Lukas
Welcome to the second part of the New Years Reboot project, where you will learn to set goals for yourself that are easy to achieve. While some people...
New Years Reboot- Part 1
05 Jan 2024
Contributed by Lukas
Let's take a closer look at your personal growth progress this year, and begin to make a list of things you will let go of in life, and what you plan ...
Unfocused Fear: How to Let Go of What You Can’t Control
22 Dec 2023
Contributed by Lukas
Anxiety has been called “unfocused fear”—and that’s a powerful way to think about it.Feeling anxious is no fun, but the more we understand wha...
Modern Day FOMO: How to Stay True to Yourself Without Feeling Left Out
15 Dec 2023
Contributed by Lukas
We all hate to miss out—but FOMO (fear of missing out) can take a serious toll on our mental well-being.Constantly comparing ourselves to others and...
Walking on Eggshells: Moving from Fear to Empowerment in Relationships
08 Dec 2023
Contributed by Lukas
Do you find yourself walking on eggshells in your relationships?Conflict avoidance is something that comes up all the time in therapy, and while it mi...
No Bad Feelings: How to Accept and Process Your Emotions Effectively
01 Dec 2023
Contributed by Lukas
Some emotions are really uncomfortable—but that doesn’t make them bad.Too often, we label our feelings as “good” or “bad,” when in reality...
You Can’t Change Them: Navigating Relationships Without Losing Yourself
27 Nov 2023
Contributed by Lukas
We all have people in our lives that drive us bananas—but dealing with them doesn’t have to drain your energy.Navigating difficult relationships w...
Let That Sh*t Go: Releasing Perfectionism and Embracing Authenticity
18 Nov 2023
Contributed by Lukas
Letting go is one of the most important skills you can learn—but it’s not always easy.Life’s dramas have a way of pulling us in, making it hard ...
Two Things: The Power of Perspective in Managing Stress
10 Nov 2023
Contributed by Lukas
If you ever feel stuck in one way or another, here's something helpful to remember: two things can be true at the same time.Life is rarely black and w...
Funky Funk: The Secret to Breaking Free from Emotional Slumps
03 Nov 2023
Contributed by Lukas
Ever feel a little down in the dumps and wonder what the heck is going on with you?It's actually quite normal to find yourself in a funk from time to ...
Own Your Part: How to Foster Healthier Relationships Through Self-Awareness
13 Oct 2023
Contributed by Lukas
In order to have happy, healthy relationships, we need to take responsibility for ourselves. But it's really hard to examine our own behavior or ...
Words Go There: How to Communicate Your Feelings with Confidence
06 Oct 2023
Contributed by Lukas
Are you avoiding the hard conversations that could transform your relationships?Many of us shy away from speaking up—whether it's asking for what we...
Mother Wound: How to Overcome Generational Trauma and Thrive
29 Sep 2023
Contributed by Lukas
The mother & child relationship can be one of the most deep, emotionally complicated and important relationships we have. However, despite our car...
The Token System: A New Way of Preserving Your Energy & Emotional Health
22 Sep 2023
Contributed by Lukas
Today's episode is a quick therapy tool to help you assess and address your level of burnout. Using this system will help you manage stress, reduce me...
The Deeper Truth
15 Sep 2023
Contributed by Lukas
It's easy to get lost in the everyday situations and problems of life. On the surface, things seem to be about one thing...but it's always WA...
Friendship
08 Sep 2023
Contributed by Lukas
Friendship is vague. The structure is undefined, the expectations are unknown, and everybody's really confused about how to have a healthy ad...
Help Someone Better
01 Sep 2023
Contributed by Lukas
When someone is struggling, it's hard to know how to be helpful. Whether it's a struggling partner, co-worker or friend, this episode will he...
Lazy
18 Aug 2023
Contributed by Lukas
Lazy is a dirty word. Let's clean it up. Change the narrative and feel more empowered and inspired! There's a big difference betwee...
Competition
11 Aug 2023
Contributed by Lukas
Competition in relationships kills connection. I see it in the therapy office all of the time. A little bit can be compelling- too much, not ...
The Messy Middle
04 Aug 2023
Contributed by Lukas
Life throws curveballs on a regular basis, doesn't it? And as a therapist people expect me to know how to handle things peacefully and with e...
Failure
28 Jul 2023
Contributed by Lukas
Failure. The way we think about it (and sometimes deal with it) is all wrong. This episode will help you deal with failure in a more construc...
Puppy Lessons
30 Jun 2023
Contributed by Lukas
In everyday life there are tiny little lessons for us to learn from. Today's episode will guide you through a few of the lessons I have disco...
How to Move On
16 Jun 2023
Contributed by Lukas
When a relationship ends, sometimes it is really (really) hard to move on. The pain often keeps us stuck, along with a ton of thinking. If yo...
Stop Complaining
09 Jun 2023
Contributed by Lukas
Ever get tired of listening to yourself complain? We all need a break from the negative sometimes. This episode will help you stop this unhel...
Get Out of a Funk
26 May 2023
Contributed by Lukas
Ever taken a little (or big) nose dive into a Funk?! It can get miserable if it goes on too long. Not to mention dysfunctional. If you are re...
Therapy or Self-Help?
19 May 2023
Contributed by Lukas
We all need help, that's for sure. Good mental health is crucial. But do we need therapy, or self-help? Which is appropriate? In this episode...
Addictions & Habits
12 May 2023
Contributed by Lukas
Behavioral addictions and bad habits make us feel disempowered and helpless. Do we all have them?! In this episode I am helping you determine...
Partnership
06 May 2023
Contributed by Lukas
After 25 years of partnership I'm reflecting on what makes a successful, sustainable partnership. Get a fresh view on what partnership really...
Stop People Pleasing
28 Apr 2023
Contributed by Lukas
Are you someone who tends to want to keep the peace? Make everyone happy? Not piss people off? Well, you might be involved in people pleasing...
Find Your Intuition
21 Apr 2023
Contributed by Lukas
Do you know how to listen to your intuition and trust it? In today's episode I will show you a simple method of getting to know your intuitiv...
The Meltdown
14 Apr 2023
Contributed by Lukas
Have you ever been so overwhelmed by all of the things in life that you completely shut down? Emotional meltdowns are a normal and functional...
3 Unhelpful Characters
07 Apr 2023
Contributed by Lukas
The Martyr, The Critic and The Victim. In today's episode, let's talk about when these 3 annoying characters show up in your life, and how yo...
Resentment
25 Mar 2023
Contributed by Lukas
This episode will help you leave resentment behind. Resentment is not only time consuming, it’s energy draining- Ick!. Learn the 3 most imp...
Boundary Up!
17 Feb 2023
Contributed by Lukas
We all need to set boundaries- but do you know how? In this episode, you'll learn what boundaries actually are, their purpose, and how to com...
Deal With Triggers
10 Feb 2023
Contributed by Lukas
Everyone gets triggered. But how do we keep our cool when it happens?! Because you cannot just avoid all of the triggers. Sorry…This episod...
Rumination
03 Feb 2023
Contributed by Lukas
Sometimes, the brain gets stuck on things. We overthink when we don't want to, which can be stressful, and really annoying. Learn about why t...
Nothing's "Wrong" With You
27 Jan 2023
Contributed by Lukas
This is a session from the EARLY days of the podcast...despite the imperfections, it's a compelling conversation about labels and empowerment...
How to ADULT
20 Jan 2023
Contributed by Lukas
Do you sometimes act like a child, or maybe a teenager? Yep, me too! Let's help you be the ADULT in your life. This episode will teach you 5 ...
Personal Growth Planning
06 Jan 2023
Contributed by Lukas
Every so often it's a good idea to reflect on how your personal growth is going. Are you seeing changes in areas of life that have been diffi...
Beginners Morning Routine
30 Dec 2022
Contributed by Lukas
A decent start to the day can really help us feel grounded, calm and ready to take on the world. Without that, you may skid into your day fee...
5 Life Lessons
23 Dec 2022
Contributed by Lukas
Every year has lessons. Some are easily learned in happy circumstances, and some lessons come in the form of loss and heartbreak. In this epi...
Seasonal Intentions
16 Dec 2022
Contributed by Lukas
The holiday season can be a bit much. Even if you are having a low key gathering (or not), it's always a good idea to set some intentions. Th...
Socially Awkward
09 Dec 2022
Contributed by Lukas
Is anyone else feeling a bit awkward these days?! This episode will give you a few helpful strategies for feeling less weird. You've gotta st...
You Are Free
02 Dec 2022
Contributed by Lukas
Sometimes when we feel stuck and unhappy, it's important to remember that inside, we are FREE. This tiny episode will be a reminder that YOU ...
Dog Gone Feelings
18 Nov 2022
Contributed by Lukas
A very quick lesson on dealing with difficult feelings, as I go through the loss of a good buddy. ******** **Links and Resources** FREE...
The Past
28 Oct 2022
Contributed by Lukas
The Past. You can't get out of it. And in the therapy world, it's kind of a big deal. But so many people are just "not up for it" when it com...
Everyone Says That
12 Oct 2022
Contributed by Lukas
As a therapist, I hear a lot of the same phrases from the people I talk to each day. People always think they are the ONLY ones who think or ...
BONUS! Guided Exercise for Inner Peace
08 Oct 2022
Contributed by Lukas
Ready to learn to chill for a hot second? This episode is a companion episode for Back to Calm- Recovery from the Pandemic. As we move into t...
Back to Calm: Recovery from Pandemic
05 Oct 2022
Contributed by Lukas
It's been a LONG two and a half years during this pandemic, hasn't it?! We have all been through a lot. There are so many difficult emotions ...
Slow It All Down
21 Sep 2022
Contributed by Lukas
I am giving you the inside scoop. This is the very first lesson in my private practice work with people. Why are you moving so fast through y...
Content Poisoning
14 Sep 2022
Contributed by Lukas
How is the steady stream of content you ingest every day impacting your mental health? What you are watching, listening to and reading matter...
Take Action
07 Sep 2022
Contributed by Lukas
If you are struggling to take action on an issue in your life, this episode might just help! Sometimes we know what needs to happen next, but...
What's Another Version?!
31 Aug 2022
Contributed by Lukas
Everyone has a choice about how they look at life and it's various problems. Your perspective is your reality. On today's episode we are play...
Defensiveness
24 Aug 2022
Contributed by Lukas
Do you ever get defensive? This episode is a continuation from last week. Learn about how defensiveness can really damage our relationships, ...
Stonewalling
17 Aug 2022
Contributed by Lukas
One unfortunate way to create disconnection in your relationships is stonewalling. Taboo subjects, refusing to discuss hard topics or situati...
Go It Alone
10 Aug 2022
Contributed by Lukas
Do you ever spend time alone? Learn from a therapist why the practice of "alone time" is a surefire way to reset, gain perspective and get ac...
Advice from Mom
03 Aug 2022
Contributed by Lukas
Ever wanted some straight up advice from a therapist?! As my youngest son leaves home, I reflect on the important things that we should all k...
Therapist in Therapy
27 Jul 2022
Contributed by Lukas
There comes a time in every person's life where a little extra push is necessary. That time for me- is NOW! Listen as I tell you some importa...
Let It Go
29 Jun 2022
Contributed by Lukas
Feeling a bit stuck? Today's episode might just help. We all have stored emotion in our bodies and it's really important to release it every ...
Thought Boundaries
15 Jun 2022
Contributed by Lukas
Overthinking. Rumination. Our brains are out of control! The brain loves to think in circles, but you can get control and stop these destruct...
Why Mindfulness Works
08 Jun 2022
Contributed by Lukas
Mindfulness is a necessary element of personal growth. That's a big statement coming from a therapist! Although most people don't know what t...
Social Media
01 Jun 2022
Contributed by Lukas
Let's talk about the elephant in the room. Although people downplay their use of social media, it's often a problem they want to address in t...
Assess Your Mess
25 May 2022
Contributed by Lukas
When somethings not working it's good to take a break from it. Whether it's an unhealthy dynamic, behavior, or an old pattern, taking a break...
The Pause
18 May 2022
Contributed by Lukas
I'm back! And have I got a story for you...After months of an important pause in my life, I bring you all of my lessons and insights. Sometim...
How to Disconnect
06 Oct 2021
Contributed by Lukas
Breaking a life pattern is hard work! Whether it's leaving social media or letting go of a bad habit... the brain is not a fan of change. Lis...
Stop the Hustle
29 Sep 2021
Contributed by Lukas
Are you all caught up in "Hustle Culture?" Working more than you should? Trying to do everything to ridiculous standards and people pleasing ...
Lessons From Anxiety
15 Sep 2021
Contributed by Lukas
Therapists should have everything figured out, right? Because the job is to help other people figure THEIR stuff out. But the truth is, I’m...
Self-Talk Tune-up
08 Sep 2021
Contributed by Lukas
Does your self talk need a little tune-up? If you have a habit of being self-critical, demanding or rude to yourself- that's a good place to ...
Give Yourself Permission
02 Sep 2021
Contributed by Lukas
I give you permission. To take care of yourself, to say yes to what you want in life and to say no to whatever doesn't work for you. This sho...
Transitions
25 Aug 2021
Contributed by Lukas
If there's one thing we can be sure of in this life- it's that there will ALWAYS be change. Listen in as I explore a huge change in my life a...
Children of Alcohol
11 Aug 2021
Contributed by Lukas
Understanding yourself and your experience is the pathway to personal growth. Many people do not have a good understanding of the impact of a...
Do The Work
04 Aug 2021
Contributed by Lukas
Many times when people come to therapy they just want to know what to DO to feel better. The book, How to Do The Work by Nicole LePera has AL...
Why We Numb
21 Jul 2021
Contributed by Lukas
"Numbing" is how we escape life's hard moments and get a break. It's so nice sometimes to just zone out for awhile, right?! But is it a helpf...
Downtime
14 Jul 2021
Contributed by Lukas
Great News! Doing Nothing is a key ingredient to optimal mental health! Downtime allows us to access our creativity, problem solving skills, ...
The Social SUCK
30 Jun 2021
Contributed by Lukas
Social media is AWESOME. And Terrible. But awesome! So, how do we have a relationship with it that doesn't harm our mental health but rather ...
The Regroup
23 Jun 2021
Contributed by Lukas
Sometimes in life, things do NOT go as planned, am I right?! Whether it's that new job you thought would be a perfect fit, or your little bus...
Hard Times
09 Jun 2021
Contributed by Lukas
Many people are really struggling right now. Your host included. Today's episode will help us figure out how to navigate difficulty with more...
Get Trauma Informed
26 May 2021
Contributed by Lukas
Many people have heard the phrase "Trauma Informed" in one context or another. It's commonly used in the medical and mental health fields as ...
Everyday Abuse
12 May 2021
Contributed by Lukas
Abuse. It feels like a dirty word, and yet it's one of the most common dynamics within relationships. Many people are confused about what exa...
You Get to Choose
05 May 2021
Contributed by Lukas
Many people come to therapy because they are stuck in something. A rut. A relationship. A life that is not enjoyable. They feel like they can...
Get Some Help
28 Apr 2021
Contributed by Lukas
When life get's hard, there's help available. Today's episode will help you to expand your idea of what asking for help might look like. Enjo...
Feel Your Feelings
21 Apr 2021
Contributed by Lukas
Many of us were not taught to deal with our emotions. Today's episode will help you quickly understand the importance of feeling your feeling...
Detach, With Love
07 Apr 2021
Contributed by Lukas
If you have ever had the experience of needing to "detach" from a person or a situation, but you felt "bad" about it (so you didn't), this ep...
The Boundary Sandwich
31 Mar 2021
Contributed by Lukas
Feeling hungry for some change in the dynamics of your relationships? Might be time for a Boundary Sandwich, my friend! Many people don't set...
Recovery From Anxiety
24 Mar 2021
Contributed by Lukas
In this third and final episode of the Anxiety Series, you will learn about what it takes to heal from anxiety- for good. There is a big diff...