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The holidays are here—and while they can be magical, they can also take a real toll on our mental health. Between the Hallmark-worthy fantasies and the messy realities of family drama, unmet expectations, and endless obligations, it’s no wonder so many of us feel anxious, overwhelmed, or even downright depleted during the “most wonderful time of the year.”
For some, the season brings an even deeper layer of challenge—grief, loneliness, or navigating the first holiday without a loved one. If that resonates with you, know that you’re not alone, and we’ll explore those topics in an upcoming episode.
In today’s episode, we’re focusing on the everyday mental health stressors of the holidays. We’ll unpack practical strategies to protect your peace, set boundaries, and focus on what truly matters.
Resources:
The Art of Gathering by Priya Parker
Boundaries: The Mental Health Coach Episodes 40 and 41
Gratitude: The Mental Health Coach Episode 33
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!FreebiesVisit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts!Crisis hotlines: Text HOME to 741741 (for any crisis) 24/7 hotline
Call or text 988 or chat 988lifeline.org (suicide and crisis lifeline) 24/7
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With the holiday season around the corner, it’s easy to get swept up in the whirlwind of events, obligations, and expectations. But what if there was a way to feel more grounded, more connected, and less overwhelmed through it all? Today, we’re talking about the power of knowing your values—both personal and family values—and how they can serve as a compass to guide you not just during the holidays, but in every part of your life. Imagine making decisions that feel true to who you are, setting boundaries that honor what matters most, and creating a home environment that reflects what you and your loved ones truly stand for.
Resources:
https://brenebrown.com/resources/dare-to-lead-list-of-values/
Episode 20: Tired of Living On Autopilot? Incorporate THIS to Help You Live With More Purpose and Intention.
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!FreebiesVisit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
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We’re kicking off a series on navigating mental and relational health during the holiday season. For many, the holidays can bring anxiety, sadness, grief, and loneliness. Today, we're diving into something that many of us feel but don’t always talk about—holiday stress. Why can this season, which is often advertised as "the most wonderful time of the year," feel so challenging and emotionally draining for so many of us? If you're feeling the weight of the holiday season creeping up, you're not alone. Today, we’ll explore some of the common sources of holiday stress and share strategies to help you navigate this time of year with more peace and intention.
Resources:
Navigating Holiday Stress: A Free Self-Care and Boundaries Workshop (Register here)5 Steps to Identifying and Prioritizing Self-Care WorkbookWant to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!FreebiesVisit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Today is National Stress Awareness Day – a day to recognize the effects of stress on our lives and learn how to recognize, manage, and reduce it. This episode will help you define stress, understand the impact of chronic stress, encourage you to create a self-care plan as part of your normal routine to promote resilience, and teach you ways to help your body move into safety once you are in stress.
Resources:
Create a self-care planEpisode 15: Tips for Learning Your Nervous System and How to Move Back Into Regulation to Handle Life's StressorsEpisode 7: Navigating Stress: A Guide to Understanding and Managing ItWant to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!Free ResourcesVisit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Conflict is inevitable in any close relationship. What's important isn't that we avoid rupture but the desire, skillset, and ability to repair. In this episode, we’re diving into what it means to experience rupture and repair in relationships—and how this can build resilience, deepen intimacy, and foster personal growth. We’ll explore why ruptures happen, how to recognize when they occur, and outline practical steps to repair and rebuild with the people who matter most to us.
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!FreebiesVisit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Did you know that the U.S. Surgeon General has called loneliness a public health crisis, with risks as serious as smoking and obesity? Loneliness affects millions of adults, posing real risks to both mental and physical health. In this episode, we’ll uncover why loneliness is so prevalent, how our fast-paced lives and digital connections can often make things worse, and, most importantly, steps to build fulfilling adult friendships that support well-being.
Resources:
Brené Brown on building trust/the marble jar: https://www.youtube.com/watch?v=6442YcvEUH8
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Welcome to this episode of The Mental Health Coach podcast! This week is OCD Awareness Week, and we’re diving into an important conversation about obsessive-compulsive disorder with a special guest, Carrie Bock. Carrie is a Licensed Professional Counselor who specializes in helping people navigate the challenges of OCD. Together, we’ll explore the difference between OCD and anxiety, what exacerbates symptoms of OCD, how it impacts people's lives, and what effective treatment looks like.
OCD Awareness Week is dedicated to raising awareness, reducing stigma, and providing education about OCD. People with OCD often experience significant distress and impairment in their daily functioning due to their symptoms and around 1/3 of people with OCD do not receive the treatment that they need. Many misconceptions surround the disorder, and this week is an opportunity to provide important information about OCD while dispelling myths and encouraging those who are struggling to seek the treatment they need. Whether you're seeking a better understanding of OCD or looking for ways to support someone with it, this episode is packed with valuable insights. Let’s dive in!
About Our Guest:
Carrie Bock, LPC
www.carriebock.com
Podcast: Christian Faith and OCD
Instagram: @christianfaithandocd
Hi friend!If you've been around for a while, you know I'm passionate about helping you feel less overwhelmed and more connected to yourself and your loved ones. Just like physical fitness or achieving work and financial goals, good mental health requires intentionality—building routines, structure, and practices that support your well-being.
If you're ready to feel more present and less stressed, the first step is identifying the practices that work best for you and making them a priority. That's why I created a free guide: 5 Steps to Discover and Implement Your Non-Negotiables: A Busy Parent’s Guide to Feeling Less Overwhelmed and More Present.
This guide will help you uncover what you need to feel grounded and give you a plan to make it part of your daily life.
Get your free copy today!
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Did you know that 1 in 5 adults in the U.S. experience mental illness each year? For many, that translates into daily struggles with conditions like anxiety, depression, and PTSD, among others. And yet, nearly 50% of those with a mental illness don’t receive treatment. Stigma, lack of access, or simply not knowing where to begin keeps many people from seeking the help they need.
In this episode, I will address commonly asked questions and concerns regarding mental health and how to seek help including:
How do I know if I need mental health support? I am worried about the stigma of needing mental health care.What is the difference between a therapist, a psychologist and a psychiatrist and how do I know which to choose? How do I know if I need medication for my psychiatric concerns? How do I find a therapist who is a good fit for me? Can I use insurance for therapy?Want to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Last week on the podcast, we had my long-time mentor, friend, and colleague, Juliane Taylor Shore on to talk about her book, Setting Boundaries that Stick. Since that conversation, I have continued to think about boundaries and wanted to highlight a few takeaways from our conversation and also share some other thoughts I have been having about how boundaries are so important, especially as we navigate caring for ourselves, our families, and our relationships.
In this episode, we will discuss:
How we know we need to set a boundaryWhy boundaries are an essential part of self-care and relational health for parentsWhether our boundaries are too porous or too rigidThe difference between a complaint, demand, request, and boundaryThe importance of taking time outs in relationshipsHow boundaries protect us AND our relationshipsThe grief that come up when we make requests and others aren't willing to meet our need or requestWant to work with me?
You can learn about the services I offer at www.jenalley.com
Become a Mental Health Coach Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
We know that boundaries are important, but figuring out what those boundaries should be—and how to enforce them—can be challenging. In this episode, I’m joined by my long-time mentor, friend, and colleague, Juliane Taylor Shore, therapist and author of Setting Boundaries That Stick. Together, we unpack the neuroscience of changing your brain, break down the four types of boundaries, and share a practical example of how setting a containing boundary can help you pause during moments of overwhelm, allowing you to show up in a way that feels more grounded, intentional, and in your integrity in your relationships. If you're ready to strengthen your boundaries and transform your relationship with yourself and others, this episode is a must-listen!
About Our Guest:
Juliane Taylor Shore, LMFT, LPC, SEP, is a therapist, author, and teacher who is creating spaces where people can move into more self-compassion, self-trust, empowerment, and integrity. She regularly teaches and speaks to people from all around the world and translates new understandings in neurobiology into practices that can support brain change.
She came into the therapy world as a client who argued that feelings didn’t matter only to find herself all these years later having followed neuroscience to the obvious conclusion: we are really feeling and meaning making beings driven by our interdependence. She believes that embracing that reality is key to finding purpose and deep joy.
She is the author of Setting Boundaries that Stick: How Neurobiology Can Help You Rewire Your Brain to Feel Safe, Connected and Empowered. She is an associate Instructor with the Coherence Institute and a core faculty member with Therapy Wisdom.
She lives in Austin, Texas with her husband, Adam, their daughter, Stella, and their rescue pointer mix, Layla. When she isn’t thinking about therapy or reading the latest neurobiology research, she can be found watching the British Baking Show while creating art shoes for her dear friends.
Learn More: https://www.julianetaylorshore.com/
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Did you know that nearly 50% of marriages in the U.S. end in divorce, often leaving parents and children emotionally overwhelmed?
In this episode, I’m joined by family law attorney and advocate Charles Jamieson to explore actionable steps to help save your marriage, collaborative approaches to navigating divorce that reduce conflict and cost, and important options you need to know when facing this challenging process.
Whether you're working to repair your relationship or moving through a separation, this conversation provides valuable guidance for navigating one of life’s toughest transitions.
About our guest:
Charles Jamieson, a legal luminary with over 40 years of experience, leads the esteemed Law Firm of Charles D. Jamieson, P.A. Specializing in family rights in divorce cases, he is board-certified in Marital and Family Law, serving as a trusted attorney across more than 20 states. Charles is not only an astute legal mind but also an advocate for vulnerable families, emphasizing a lifelong dedication to equity, integrity, and transformative advocacy.
Additional Interviews With Charles:
How to Split A Toaster: Prenups: The Key to an Amicable Divorce? with Charles JamiesonUnDeletable Dad: #60. False Allegations with Attorney Charles JamiesonIntentional Divorce Insights:Things Your Divorce Attorney May Not Tell You but ShouldTalking About Kids: How the legal choices you make during a divorce impact family well-being with Charles JamiesonConnect With Charles Jamieson
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
September is Suicide Prevention Awareness Month, a time to break the silence around a topic that often feels overwhelming. In today’s episode, we’re addressing suicide head-on—dispelling common myths, recognizing key warning signs, and offering actionable ways to support yourself or loved ones during a crisis.
As parents and caregivers, it’s also important to know that suicide is the second leading cause of death among youth aged 10-24 in the U.S. According to the CDC, in 2021, more than 1 in 5 high school students seriously considered suicide, and 1 in 10 made an attempt. These numbers are a sobering reminder of how critical early intervention and open conversations about mental health truly are.
Remember, help is always available. Whether through a therapist, a suicide prevention hotline, or community resources, there are people ready to guide you and your loved ones through difficult times. Together, we can create a culture of care, understanding, and hope.
Whether you've been personally impacted by suicide or want to be more informed, this conversation could make a life-saving difference.
Resources:
World Health Organization on Suicide Prevention Day
NAMI on Suicide
NAMI on Navigating A Mental Health Crisis
988 National Suicide & Crisis Line – text or dial 988 or Chat with Lifeline
National Suicide Prevention Lifeline: 1-800-273-8255 or Chat with Lifeline or Text HOPELINE to 741741
The Trevor Project Lifeline (LGBTQ+): 1-866-488-7386
Crisis Textline: Text HOME to 741741
Substance Abuse and Mental Health Services Administration Disaster Distress Helpline: 1-800-985-5990 or Text TalkWithUs to 66746
Veterans Crisis Line: 1-800-273-8255 or Text 838255
National Domestic Violence Hotline: 1-800-799-SAFE (7233)
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
In this episode, we are doing a Q&A where I address three questions from listeners of the podcast:
1. How do I help my college student who is spiraling on the phone with anxiety?
2. I feel paralyzed in my creative endeavors due to perfectionism and fear of failure. What do I do?
3. How do I balance accountability and compassion both in parenting and with myself?
If you have a question or topic suggestion for the podcast, I'd love to hear it. You can submit it at www.jenalley.com/podcast
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
National Grief Awareness Day is August 30th and is dedicated to raising awareness of the many ways in which individuals cope with loss. It offers resources to those going through personal losses and reminds us to support people we know who are grieving.
Guest Kimberly Byers, author of Grief Almost Had Me! Peace Brought Me Out: 7 Steps From Grief to Peace, shares her story of her relationship with her mom, her mother's diagnosis of cancer and being her caretaker, and her own personal grief journey. She graciously shares her process and what helped her move through her grief following her mom's death.
About Kimberly Byers:
www.byherspom.comBookWorkbookJournalEmail: [email protected] media: iamkimbyersGoogle: Kimberly L ByersNext Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Change is an inevitable part of life, but that doesn't make it any easier. Whether you're sending your little one off to school for the first time, settling your kid into their college dorm room, or navigating a major life shift like a new job or moving homes, transitions can be tough. In today's episode, we're diving into the messy, often emotional journey of navigating life's big changes. In this episode, we are going to look at transition through the lens of some of Dr. Brené Brown’s work and identify practical strategies for helping ourselves as we navigate transition.
Resources:
Mental Health Daily Tracker
Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them
Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion
Episode 31: Tangible Tips if You Are Feeling Overwhelmed or Burned Out
Rising Strong by Brené Brown
Today's Sponsor:
https://realtyit.com/ - Contact to design your dream website. They built my website (jenalley.com)- check it out!
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Do you feel like you spend a lot of time thinking about your body or your weight or what you should or shouldn’t be eating? If so, you are not alone! We live in a society that is obsessed with thinness and dieting. We know that ruminating about our food intake or our body or how we look promotes low self-esteem and ties our self-worth to a number on the scale or how we look in a bikini. Even worse, it can lead to disordered eating, anxiety, eating disorders and poor mental health.
I had the opportunity to interview Kelsey Wickenhauser, a Physicians Assistant turned Health Coach, for the podcast. We discuss nutrition, exercise and habits to promote physical and mental health and to break free from the cycle of obsessing about our bodies and our weight. We also explore ways to help ourselves and our families be more healthy in order to live into who we want to be or who we feel called to be.
Guest Info:
Kelsey Wickenhauser: Kelsey is a Physician Assistant turned Christian health coach
Kingdom Fit Moms Podcast:https://podcasts.apple.com/us/podcast/kingdom-fit-moms-christian-weight-loss-whole-food-meal/id1689606078
Website: kelseywickenhauser.com
Instagram: https://instagram.com/kelseywickenhauser
Free Facebook Community: www.facebook.com/groups/fitforlifewithkelsey
Kingdom Fit Moms Community
Email: [email protected]
Join Fit Moms Accelerator, the #1 Kingdom-minded weight loss boot camp:www.kelseywickenhauser.com/join
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Many studies over the past decade have found that people who consciously implement gratitude into their lives tend to be happier and less depressed. While it may sound cliché, there is science to support that practicing gratitude positively impacts our physical, social, emotional, and mental health!
Resources:
The 4 A's of Appreciation According to Brian Tracy:
Appreciation: Actively recognizing and valuing the positive aspects and people in your lifeAcknowledgement: Consciously acknowledging the good things and feeling thankful for themAdmiration: Admiring the qualities, skills, or achievements of others and yourselfAffection: Showing love and fondness for the people and things that positively impact your lifeGuided mediations for gratitude: https://www.mindful.org/5-guided-meditations-to-fill-your-heart-with-gratitude/
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Do you ever feel stuck or unmotivated in working toward a goal despite your best efforts? You're not alone. This episode explores common obstacles that hold us back. From procrastination and self-doubt to burnout and fear of failure, we'll talk through effective strategies to overcome these challenges and also tips for giving yourself compassion and grace when things feel hard.
Resources and Related Episodes:
Episode 15: Tips for Learning Your Nervous System and How to Move Back into Regulation to Handle Life's Stressors
Episode 14: Getting Real About the Discomfort of Growth and Change
Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
It can be hard as an adult to prioritize and find time to take care of our own wants and needs. As a parent, it can feel even harder. The consequences, though, of not identifying and prioritizing our own needs are dire. We might be more on edge with our kids and partners, we might experience chronic unhappiness, and we might experience greater symptoms of anxiety and/or depression. Today, we are going to talk about how to identify and prioritize your needs and take ownership over your own life, even as a busy adult.
Resources and Related Episodes:
Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion
Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them
Episode 8: Organization, Routines, and Non-Negotiables to Decrease Stress + Improve Your Mental Health
Book: Real Self Care by Poojah Lakshmin
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! -
Did you know your brain holds the key to transforming your health? By retraining your brain, you can calm your nervous system and promote healing from within.
Brain Retraining Coach Katie Nickerson shares her knowledge of the nervous system and practical exercises to help move our nervous systems back into a felt sense of safety. She also offers her story of moving from chronic illness back to health through brain retraining (and no, it’s not just positive thinking or all in your head).
In this episode, Katie gives additional resources and tools for helping us regularly move back into a state of ventral or safety.
If you missed Part 1 of our conversation, you can find it here.
Want to learn more about Katie or work with her? You can find her here:
Free consult Sign up: https://calendly.com/katienickersoncoaching/30minEmail: [email protected]: https://abodehealingco.com/IG: @abodehealingcohttps://www.instagram.com/abodehealingco
Next Steps:
Want to work with me?
You can learn about the services I offer at www.jenalley.com
Join the Community!Become a Modern Family Mental Health Insider!Visit me at www.jenalley.comFollow me on Instagram @jen.alley.therapistLeave a written review on Apple Podcasts! - Daha fazla göster
