Psychologists Off the Clock

Women of the world, are you stressed out and worried? Do you find yourself up fretting at 4 a.m.? If so, you’re not alone! In a culture where women are expected to look perfect, juggle relationships and career effortlessly, and “just deal” with the harsh realities of misogyny and gender inequities, is it any wonder we’re also twice as likely to be stressed out, overwhelmed, and anxious? Fortunately, there are real tools you can use now to build resilience in a difficult world, conquer your stress and frustrations, and live mightily. In this episode, we talk with our mighty new co-host, Dr. Jill Stoddard, about her new book Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry & Stress Using Mindfulness and Acceptance. The book teaches you to respond more consciously to life’s daily triggers, discover what really matters to you, and connect with your most authentic self. Listen and Learn: Some fun facts about our new co-host, Jill, and about her work!Why so many women and girls are stressed out and anxious these daysAbout the difference between anxiety and stressWhy we have anxiety and the upside of stressA unique approach, based on Acceptance and Commitment Therapy, for responding effectively to anxiety and stressHow to respond effectively to your inner criticWays women can support each other and work toward prevailing over systems of power Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry & Stress Using Mindfulness and Acceptance Resources: Jill’s book Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance.Kelly McGonigal’s TED TALK on StressJill’s blog post “When You Stress About Stress You Are Stressed”McKinsey article “When Women Lead, Workplaces Should Listen”Writing Class Radio elephant hatsBook The Likeability Trap: How to Break Free and Succeed as You Are by Alicia MenendezWebsite for Rikke Kjelgaard, who offers the online course Fierce, Fabulous, and FemaleBook Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr (and be sure to check out our interview with Tara Mohr!)Book WOLFPACK: How to Come Together, Unleash Our Power, and Change the Game by Abby Wambach Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Some of us have a harder time managing our emotions. Therefore, we find ourselves engaging in destructive behaviors to cope. Enter Dialectical Behavior Therapy (DBT). Developed by Dr. Marsha Linehan, DBT is proven to help people manage overwhelming emotions. It does so by teaching people specific change-based strategies. Because of this, DBT skills help people regulate their emotions. In this episode, Diana speaks with psychologist and author Dr. Matthew McKay. They discuss his newly revised book, The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance. In this book, Dr. McKay makes traditional DBT skills more practical and accessible to everyone. Because let’s be honest. We could all use skills to help us more effectively downregulate strong emotions from time to time! “Helping people get down-regulation skills is really important, not only to help them feel better emotionally but to also help them lead less impulsive and dangerous lives.”Dr. Matthew McKay Listen and Learn Key DBT skills useful in regulating emotionsWhat three behaviors perpetuate emotion dysregulationWhy some people are better at regulating their emotions than othersTips to reduce emotional vulnerability About Dr. McKay Matthew McKay, Ph.D., is a professor of psychology at the Wright Institute in Berkeley, CA. He is the co-director of the Bay Area Trauma Recovery Clinic with Robyn Walser. Dr. McKay is the co-founded Haight Ashbury Psychological Services, a low-fee community clinic in San Francisco, CA. He is the founder of New Harbinger Publications. Dr. McKay received his Ph.D. in clinical psychology from the California School of Professional Psychology. Dr. McKay is also an accomplished writer. He has authored many books including “The Dialectical Behavior Therapy Skills Workbook,” “The New Happiness: Practices for Spiritual Growth and Living with Intention,” “The Relaxation and Stress Reduction Workbook,” “Self-Esteem, Thoughts and Feelings,” “When Anger Hurts,” and “ACT on Life Not on Anger.” Resources for Practicing DBT Skills The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance by Matthew McKay, Ph.D., Jeffery Wood, PsyD, and Jeffery Brantley, MD The Dialectical Behavior Therapy Skills Card Deck: 52 Practices to Balance Your Emotions Everyday by Matthew McKay, Ph.D. and Jeffery Wood, Psy.D. 85. Emotion Efficacy with Dr. Aprilia West109. How to Loosen Up and Be Less Overcontrolled: Radically Open DBT with Hope Arnold (part 2)108. Is Your Self-Control Out of Control? with Hope Arnold (Part 1) Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The holiday season means joy and connection, but it also means an onslaught of stressors. It can be helpful to think about how to manage the challenges more effectively, as well as enhance the positive elements of what the holidays bring. Many of our previous episodes can help us do just that! In this episode, we point you to previous episodes that can help you navigate the holidays. Episodes to help you manage holiday stressors: For managing the stressors of political debates, check out Episode 51: The Psychology of Political Division To deal with difficult family members who fail to ask you about your life, listen to Episode 98: On Narcissism with Avigail Lev and Robyn Walser To manage the challenges of drinking problems often exacerbated during the holidays, check out Episode 101: The Complete Family Guide to Addiction with Thomas Harrison and Hilary Connery For those of us struggling with loss at this time of year, listen to Episode 117: Bearing Unbearable Loss with Joanne Cacciatore Take a soothing rhythm break with Episode 89: A Gift For You: Soothing Rhythm Breathing Episodes to enhance the positive elements of the holidays: Build your resilience and self-kindness Episode 75: Mindful Self-Compassion with Christopher Germer To prepare for success with keeping New Year’s resolutions (you can do it!), listen to Episode 43: Willpower with Kelly McGonigal Episode 72: Committed Action with DJ Moran Episode 103: Healthy Habits with Dayna Lee Badgley Episode 116: Building a meaningful, values-based life with Jenna LeJeune.. To remind ourselves of strategies to get some peace within the busyness, listen to Episode 26: Our Psychology on Nature Episode 45: Rest with Alex Pang. Thank you for your support in 2019! We can’t wait to dive into a new year full of ideas for living meaningful, rich lives. Happy holidays from us at Psychologists off the Clock! _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shame, betrayal, guilt, anger. As social animals, humans are wired to have moral emotions that bind us to our groups. When we experience a transgression against our moral values, we might experience Moral Injury. Moral injury is a normal human response to a violation of our strongly held moral beliefs, and it can have a deep impact on people’s lives, making it difficult to move forward. In this episode, Debbie interviews two psychologists who are researching moral injury with veterans, Dr. Lauren Borges, and Dr. Jacob Farnsworth, about this cutting-edge and important topic in psychology. In this episode you’ll learn: What moral injury is, and types of situations in which people might experience morally injurious events.How moral injury can impact people’s lives.Why we have moral emotions like guilt and shame.How PTSD and moral injury are related, and how they are different.How Acceptance and Commitment Therapy might be a helpful approach for working with people who are struggling with moral injury. Resources: A seminal paper by Litz on Moral Injury: Moral injury and moral repair in war veterans: A preliminary model and intervention strategy. Clinical Psychology ReviewLauren’s case study: A Service Member's experience of Acceptance and Commitment Therapy for Moral Injury (ACT-MI) via telehealth: Learning to accept my pain and injury by reconnecting with my values and starting to live a meaningful life. ) Journal of Contextual Behavioral Science.Papers by Dr. Borges, Dr. Farnsworth, and their research team: Temporal Associations Between Moral Injury and Posttraumatic Stress Disorder Symptom Clusters in Military Veterans. Journal of Traumatic Stress.Is and Ought: Descriptive and Prescriptive Cognitions in Military‐Related Moral Injury. Journal of Traumatic Stress.A functional approach to understanding and treating military-related moral injury. Journal of Contextual Behavioral SciencePhysicians aren’t ‘burning out.’ They’re suffering from moral injury Stat Sebastian Junger’s documentary films on Moral Injury in war: RestrepoKorengal Dr. Lauren M. Borges is a clinical research psychologist at the Rocky Mountain Mental Illness Research, Education, and Clinical Center (MIRECC) for suicide prevention. She holds an academic appointment of assistant professor in the Department of Psychiatry at the University of Colorado School of Medicine. Dr. Borges’ primary line of research concerns the use of contextual behavioral interventions to help Veterans approach emotions like guilt and shame more flexibly. She is a principal investigator on a federally funded study focused on investigating the acceptability and feasibility of Acceptance and Commitment Therapy for Moral Injury (ACT-MI). She is also interested in using skills from Dialectical Behavior Therapy (e.g., the chain analysis skill) to help Veterans identify and intervene on their suicidal behavior. Beyond her focus on interventional research, Dr. Borges is developing and validating novel approaches to measuring facets of responding to guilt and shame. Dr. Jacob Farnsworth is currently a staff psychologist at the VA Eastern Colorado Health Care System. Jacob's primary research interest is in the area of military-related moral injury. His most recent efforts have focused on the further development of the construct’s definition, assessment approaches and comparing existing and novel intervention approaches for moral injury. He is a co-author of the Expressions of Moral Injury Scale-Military Version. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

At some point, each and every one of us will lose someone we love. But grief is no cakewalk. And however hard grief is, the pain gets exponentially greater when we are met with the deafening silence and discomfort of others. Join us to create space and a voice for grief with a frank conversation about death, love, and the heartbreaking journey of bearing unbearable loss. In this touching and personal conversation, Yael speaks with Joanne Cacciatore, author of Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief about the nature of grief, how grievers can take their journeys more wisely, and what you can do for someone you love who is grieving. Join us to learn: How to turn towards the grief, and why it is important to How we can help ourselves, or support someone we care about, during times of grief How to grieve, even when your life feels too full to make the time and space Why anger often emerges during grief, and how we can respond to it How grief changes over time About Dr. Joanne Cacciatore Joanne is the author of Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief. Joanne is an associate professor at Arizona State University and conducts research on traumatic loss and grief. She offers a graduate certificate in trauma and bereavement at ASU. You can learn about her novel work with care-farming and grief or about the Kindness Project by clicking the links. You can find Joanne on Facebook and you can watch the breathtaking story of the famous rescue horse, Chemakoh, here. _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Living a values-based life is different from a goal-oriented one. A values-based life encompasses more than trying to “feel good” or get to a final destination. When you direct your life toward what really matters to you, you will feel an increased sense of meaning and vitality, whatever situation you find yourself in. Values-based living has greater depth and staying power than goals and resolutions. Join Debbie and Dr. Jenna LeJeune, author of Values in Therapy: A Clinician’s Guide to Helping Clients Explore Values, Increase Psychological Flexibility, and Live a More Meaningful Life, for an encouraging discussion about what “living well” really means and how to increase values-based living in yourself and in your clients. Listen and Learn: What do “values” really mean, and how are they different in Acceptance and Commitment Therapy? How to disentangle values from morals and goals Tips for how to explore what “living well” means to you Why pain deserves appreciation What to do when you feel like your values conflict with each other About Dr. Jenna LeJeune Dr. Jenna LeJeune is a clinical psychologist, author, and co-founder and president of Portland Psychotherapy, an evidenced-based psychotherapy clinic in Portland, Oregon. Dr. LeJeune specializes in using Acceptance and Commitment Therapy (ACT) to help individuals reorient toward what matters to build a more meaningful and well-lived life. She is a peer-reviewed trainer in Acceptance and Commitment Therapy and serves as a mental health expert co-host of the podcast Beyond Well with Sheila Hamilton. A Clinician’s Guide to Helping Clients Explore Values, Increase Psychological Flexibility, and Live a More Meaningful Lifeis Dr. LeJeune’s first book. Resources Values in Therapy: A Clinician’s Guide to Helping Clients Explore Values, Increase Psychological Flexibility, and Live a More Meaningful Life by Jenna LeJeune and Jason LouomaThe Other Side of Happiness: Embracing a More Fearless Approach to Living by Brock Bastian PhDPortland Psychotherapy Clinic Sponsor: Praxis Continuing Education ACT BootCamp® with Steven C. Hayes, Ph.D., Robyn Walser, Ph.D., and Kelly Wilson, Ph.D., cofounders of ACT Portland, OR | February 20–23, 2020; up to 32 CE/CME credits available Sign up with a friend to save 20% off the professional registration price! Meet Our New Co-Host, Dr. Jill Stoddard! In this episode, we also make an exciting announcement about a new Co-Host joining us in January 2020. Listen to learn more about her and her upcoming book you can pre-order! Be Mighty: A Women’s Guide to Liberation from Anxiety, Worry, and Stree Using Mindfulness and Acceptance _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Whether you are planning a holiday dinner, a work conference, or a group therapy session, how you design your gathering has a big impact on its outcome. In this episode, Diana and Debbie use the book The Art of Gathering by Priya Parker to explore strategies to make your groups transformative. Grab a slice of pie, some people you love, and enjoy an episode all about meeting with a purpose! Listen and Learn: How to use purpose to design your next party, meeting, or friends’ weekend away Examples of successful gatherings Diana and Debbie have designed and attended What group therapy teaches us about creating effective meetings Why Debbie is practicing “scruffy hospitality” and why Diana likes to visit her purse at parties Ideas to make your Thanksgiving, Winter Holiday or New Year’s celebration impactful With the help of this episode, we hope you gather well this holiday season, and beyond! Resources and Books Mentioned in this Episode: The Art of Gathering: How We Meet and Why It Matters by Priya Parker Playing Big by Tara Mohr Wolf Pack: How to Come Together, Unleash Our Power, and Change the Game by Abby Wambach The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest by Dan Buettner Article on The Blue Zones Moais Article on Scruffy Hospitality The Bear That Wasn’t by Frank Tashlin Joss Paper Diana uses in group work Theory and Practice of Group Psychotherapy by Irvin Yalom   Sponsor: Praxis Continuing Education ACT BootCamp® with Steven C. Hayes, Ph.D., Robyn Walser, Ph.D., and Kelly Wilson, Ph.D., cofounders of ACT Portland, OR | February 20–23, 2020; up to 32 CE/CME credits available Sign up with a friend to save 20% off the professional registration price!   Ep. 95. Healing Racial Trauma with Dr. Kristee Haggins Ep. 112. Nature vs. Nature: Why Temperament Matters with co-hosts Debbie Sorensen and Yael Schonbrun Ep. 109. How to Loosen Up and Be Less Overcontrolled: Radically Open DBT with Hope Arnold Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ready to take your mindfulness practice to the next level? What if you could approach life by relaxing back and down into an already awake mind and heart? Join Diana for an inspiring and illuminating discussion with Loch Kelly, seasoned meditator and author of the bestselling book The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life about awake awareness, an advanced form of mindfulness that, through little efforts and shifts of awareness, imbues living from a more spacious, interconnected, and heart-centered space. Listen and Learn: What is awake awareness? What does “effortless” have to do with it? How does awake awareness differ from deliberate awareness? Awake awareness vs empathy The value of “glimpses” About Loch Kelly: Loch Kelly, MDiv, LCSW, is a psychotherapist, meditation teacher, and expert in the field of meditation and psychotherapy. He has also authored the best-selling book The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life and founded the Open-Hearted Awareness Institute in New York City. Loch’s primary mission is to teach others how to access awakening and to live from open-hearted awareness. Loch contributes to research at the University of Pennsylvania, Yale, and New York University on how training in awareness improves compassion and wellbeing. He received his degrees from Columbia University and Union Theological Seminary. Resources Open-Hearted Awareness Institute The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life, book by Loch Kelly   Shift into Freedom: The Science and Practice of Open-hearted Awareness, book by Loch Kelly   Effortless Mindfulness Now: Awakening Our Natural Capacity for Focus, Freedom, and Joy, audiobook by Loch Kelly Shift into Freedom: A Training in the Science and Practice of Open-hearted Awareness, audiobook by Loch Kelly _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Parenting can be joyful, but, let’s be honest, it can also be a rough ride sometimes! We try to be good parents to our children and still discover that we feel we are falling short. Author and clinical expert, Dr. Susan Pollak, joins Yael for a discussion about how self-compassion can help you journey through parenting more effectively, confidently, and happily. Join the conversation to learn: What self-compassion is and why it’s so useful in parenting The core components of self-compassion Several mindfulness exercises to build self-compassion (Try them while you are listening!) Self-compassion practices that can be done in three minutes, even with eyes open and your kids in the room! About Dr. Susan Pollak: Dr. Susan Pollak is the President of the Institute for Meditation and Psychotherapy, a co-founder and teacher at the Center for Mindfulness and Compassion. She is also the author of Self-Compassion for Parents—Nurture Your Child by Caring For Yourself. Resources: Susan’s website Guided meditations with accompanying handouts from Susan A recent piece on A Mindful Exercise to Heal Old Wounds, by Susan Pollak Welcome to Holland piece, by Emily Kingsley Sitting Together, by Susan Pollak Self-Compassion for Parents, by Susan Pollak, Thomas Pedulla, and Ronald Siegel Susan’s Psychology Today Blog, The Art of Now The Institute for Meditation and Psychotherapy Diana’s interview on Self-Compassion with Dr. Christopher Germer __________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You might sometimes wonder if it’s nature or nurture driving the differences between people. For example, why are some of us extroverts and others introverts? Why are some children risk-takers while others are more inhibited? Well, it turns out that both nature and nurture are important! The nature part of the equation is sometimes overlooked, but our biological temperament plays an important role in the kind of person we become. In this episode, Debbie and Yael discuss Childhood Temperament, the topic of Debbie’s dissertation research at Harvard. They delve into some longitudinal research on the temperamental underpinnings of shyness and behavioral inhibition. They also discuss the clinical implications of individual differences in emotional reactivity, and the personality constructs of introversion and extroversion. Listen and Learn: How “high-reactive” infants differ from “low-reactive” infants How early reactivity correlates with behavioral inhibition and shyness later in childhood Why Attachment research may leave out some important information The importance of “goodness of fit” between parents and their children Whether you a “carpenter” or a “gardener” as a parent parent What introversion and extroversion really means and how to appreciate your personality style Resources: The APA’s list of Eminent Psychologists of the 20th Century Brief Video Showing Kagan’s Temperament Study with Infants Books by Kagan on Temperament: Galen’s Prophecy: Temperament in Human Nature by Jerome Kagan The Long Shadow of Temperament by Jerome Kagan and Nancy Snidman The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children by Alison Gopnik Quiet: The Power of Introverts in a World that Can’t Stop Talking by Susan Cain __________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.