Episodes
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Bright Spots Follow Up/ Season 2/ Episode 21
Nancy and Tamara follow up on the discussion of creating Bright Spots. They share some of their own observations, as well as discuss possible pitfalls to those just starting out this practice.
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Noticing Bright Spots/ Season 2/ Episode 20
Finding happiness is a misunderstanding. Creating happiness is a better way to look at things. Tamara and Nancy discuss a simple practice to expand how we see the everyday events that are helpful in creating bright spots.
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Microdosing a Mood/ Season 2/ Episode 19
Tamara and Nancy discuss another way to look at the concept of microdosing from the perspective of how we use our thoughts. Tiny doses of negativity can affect our mood and shape the remainder of our day.
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The Art of Doing Nothing/ Season 2/ Episode 20
This episode touches briefly on the topic of death and loss. There are times when we are hit with situations that are difficult emotionally. Often, our first instinct is to fix the situation to alleviate suffering - either in the other person or in ourselves. What do we do though, when there is...
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Another Way To Look At Things/ Season 2/ Episode 21
In this episode, Tamara and Nancy discuss their subtitle. Six little words that can be a reminder of pausing and taking a step back to look at any situation from a different perspective.
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Creating Options/ Season 2/ Episode 18
Often when we hit an obstacle we think it's a sign that says - "this wasn't meant to be!" What if instead, we thought of this as normal; that obstacles are expected; and that they simply create another way to look at things. In this episode Nancy and Tamara discuss the key ingredients that may…
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Benefits of Lifelong Learning/ Season 2/ Episode 17
On this episode we talk about one example of lifelong learning. As we come to see using Tamara's example, lifelong learning isn’t about perfection. It’s about staying open, staying curious, and giving yourself permission to grow.
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Push Pause; Taking Stock Of Life / Season 2 / Episode 16
Pausing and taking in the significance of reaching milestones in life provides an opportunity to experience self-validation, self-acknowledgement and a sense of accomplishment whether that means graduating from high school or college, getting a new job or promotion or just getting through a...
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The Many Facets of Grief / Season 2 / Episode 15
Grieving the inevitable losses we do and will experience in life can occur in a variety of forms. Sadness is only one facet of how grief expresses itself. Grief can also come in the form of anger meant to transform or clear a way for something else to be there. And grief can help us articulate...
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Playfulness/ Season 2/ Episode 13
Playfulness is often seen as something children do. Somehow during the business and seriousness of adult life, playfulness seems to go by the wayside. In this episode, Tamara and Nancy discuss the benefits of playfulness throughout our lives.
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How Therapy Works / Season 2 / Episode 14
People often wonder when they begin therapy things like "how long will it take until I feel better" or "how will I know if therapy is working" which are understandable questions. This episode focuses on how therapy isn't necessarily finding answers as much as it is about "asking better questions."
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Creating Peace in a Noisy World Part 2/ Season 2/ Episode 11
In this episode, Tamara and Nancy focus on the internal "noise" that is present and often linked to external events outside the realm of our control.
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The Ripple Effects of Change/ Season 2/ Episode 12
What makes change so hard? In this episode, Nancy and Tamara discuss some of the components of change that make is so uncomfortable, as well as some of the strengths we develop through changes we make.
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Creating Peace in a Noisy World/Season 2/Episode 10
Peace at the moment may feel elusive and hard to come by right about now. We discuss ways to create both external and internal peace amidst global and local events that are always changing.
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Anger Can Be A Vehicle For Change/ Season2; Episode 9
Tamara and Nancy have a discussion about how anger can be not only useful, but also transformative.
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Belonging and Connection Part 2/Season 2 Episode 7
More on creating connection with others.
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Ending and Beginnings/Season 2 Episode 8
As the year comes to a close, Tamara and Nancy reflect on the importance of pausing and reviewing what ended and what is yet to begin.
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How To Coexist With Uncomfortable Feelings Season 2; Episode 3
We all have some experience in "pushing through" uncomfortable feelings when we are ill or out of sorts, but what do we do with a more chronic situation like depression?
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Belonging and Connection/Season 2 Episode 4
Most everyone longs for connection and a sense of belonging. If that's the case, why are so many people feeling lonely? What makes building friendships and relationships so hard? This episode explores some of the barriers to creating connection with others.
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Ask-A-Therapist/Season 2 Episode 5
Tamara and Nancy answer your questions.
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Ask-A-Therapist Part 2/ Season 2 Episode 6
Tamara and Nancy answer more of the questions you've submitted. This episode explores the emotions clients experience in therapy, including the tender, sometimes surprising feelings of love toward their therapist.
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A Conversation about EMDR/Season 2 Episode 2
Discussion about EMDR. Thoughts on who it might be useful for and the reasons for doing attachment and identity work prior to doing EMDR to improve the results.
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Self-Care Season 2 Episode 1
Self-care is the practice of intentionally taking action to maintain or improve your physical, mental, emotional and spiritual well-being.
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Really Useful Therapy/Creativity In Transformation/Season 1 Episode 16
Creativity and transformation are deeply intertwined. Creativity fuels transformation by imagining new possibilities, reshaping ideas, and redefining boundaries. Whether in art, science, personal growth, or societal change, creativity is the spark that initiates transformation.
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Really Useful Therapy/Is Happiness the Opposite of Depression? Part 2/Season 1 Episode 15
Understanding how alleviating depression may be less focusing on "figuring out" what is bothering us and more on creating energy, action and self-expression as an antidote for healing.
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Really Useful Therapy/Is Happiness the Opposite of Depression? Part 1/Season 1 Episode 14
Happiness and depression might seem like polar opposites, but emotions are more complex than just being on opposite ends of a spectrum. Someone struggling with depression doesn’t necessarily feel sad all the time; they might feel numb, empty, or disconnected from things they once enjoyed. And...
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Really Useful Therapy/Setting Boundaries/Season 1 Episode 13
Setting boundaries can be tough, especially when others resist or when it stirs up discomfort. But it’s also a vital part of self-care. The challenge often comes from guilt or fear of conflict, but remember: boundaries are not about controlling others, they're about taking care of yourself.…
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Really Useful Therapy/What Does It Take To Do Hard Things - Part 2/Season 1 Episode 11
In a follow up to Episode 10, Tamara and Nancy talk about applying grit to larger life issues which requires a different type of courage; being scared, but doing it anyway.
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Really Useful Therapy/Buy a Ticket/Season 1 Episode 12
Taking unknown risks means stepping into uncertainty with courage, embracing the possibility of failure while trusting in growth, adventure, and the potential for success. It's about choosing to move forward despite not having all the answers. This simple act—buying a ticket, stepping onto the...
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Really Useful Therapy / What Does It Take To Do Hard Things? / Season 1 Episode 10
Would it surprise you to know doing hard things involves the paradox of having both strength and the willingness to not look strong? Join Tamara and Nancy as they discuss how persistence, grit and vulnerability can work together.
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Really Useful Therapy / Adaptability / Season 1 Episode 9
Rolling with changes can mean adjustments to our usual way of doing things, but habits die hard. Maybe the way we've done things for years isn't the best way to do it now. How do we decide what, when, why and how to change anything in our lives?
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Really Useful Therapy / Dealing With Uncertainty / Season 1 Episode 8
Living at a time when uncertain events are occurring daily can make things feel unstable and maybe even scary. How do we get through this when everything feels like it's falling apart and things are so unpredictable?
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Really Useful Therapy / Expectations / Season 1 Episode 7
All of us, as human beings, understandably need to have some type of expectations to guide our lives. What happens though when that yardstick of measurement is too narrow?
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Really Useful Therapy Podcast / Narrative and Stories / Season 1 Episode 6
For Dr. Who fans (aka proud nerds) there is a famous quote that states "in the end we are all stories, just make it a good one." The stories told about us, to us and that we tell ourselves shape us and our identity. We may be living out of stories or "narratives" that are not our own and that…
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Really Useful Therapy Podcast / Reframing / Season 1 Episode 5
The metaphor of art and creation is valuable in psychology. Why is it some artwork is really appealing to some and not as much for others. When we change the light, add colors, change the materials used and the textures, an art piece suddenly is transformed in some way and is perceived…
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Really Useful Therapy Podcast / Processing; How We Do It Matters / Season 1 Episode 4
Human beings are multi-faceted, much like a prism that takes in light from different angles. How well we use all of our senses to understand something shapes our perception of it and others. Using only part of our senses and neglecting others narrows our view or experience. Allowing our minds to...
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Really Useful Therapy Podcast / Awareness Is Everything / Season 1 Episode 3
Changing our focus can bring different meaning to previous and present experiences. If we live life with a belief and a set of expectations that we will be "happy" if things go the way we want, we have already set up a metric for success we have no control over. We can hope things turn out a...
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Really Useful Therapy Podcast / You're Not Broken / Season 1 Episode 2
Coming from a space of assuming you are broken can color the way you create your life and limit the opportunities you allow yourself to embrace. This episode is about finding the growth even in your toughest experiences and pulling meaning and purpose from them.
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Really Useful Therapy Podcast / Introductory Episode / Season 1 Episode 1
Two seasoned mental health professionals reflect on a variety of topics integral in their therapy work with others across the years. Discussion touches on research and academic theory but primarily focuses on anecdotal stories of what we have learned about the universality of being human and...