Brain Health Besties

This Be Well Moment is a gentle follow-up to our last Learning Together episode, where we explored the radical idea of giving ourselves the same grace we offer others. In this short practice, Bailey guides us through a Loving Kindness meditation adapted from Dr. Kristen Neff’s work on self-compassion.It’s a quiet invitation to pause, breathe, and remind yourself: you are worthy of kindness, especially from you. Whether you’re in the middle of holiday chaos or just need a moment to reconnect, this practice is here to help you soften toward yourself.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

We’re quick to offer grace to others: a kind word, a soft landing, a second chance. But when it comes to ourselves? That same compassion can feel miles away. In this episode our Besties explore the radical idea of turning grace inward, especially during a season packed with pressure and expectations.We’ll dig into the science of self-compassion, reflect on the patterns that keep us stuck in perfectionism, and ask: What if “me too” was just as important as “them first”? This is the third in our 4-part holiday series, and it’s all about letting go, showing up for yourself, and remembering your worth, no glitter required.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

Feeling the holiday stress creeping in? You’re not alone, and you don’t have to wing it. In this Be Well Moment, the second of our 4-part holiday series, our Bestie Bailey walks us through a simple, grounding practice to help you build your own Holiday Survival Kit. Think of it as your go-to guide for those high-stress moments when your brain forgets what helps. From cozy comforts and grounding rituals to laughter and connection, we’ll help you lean into your greatest hits and create a personalized plan to support your well-being this season.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

The holidays are here, and while that might mean twinkly lights and warm drinks, it can also mean emotional overload, family dynamics, and a calendar that feels like it’s closing in. In this episode, we’re unpacking the real stuff: the feelings that bubble up, the pressure to perform joy, and the quiet ways we can care for ourselves when everything feels extra.We’re talking about external navigation, how to move through the world during the holiday season with more intention and less burnout. From setting boundaries to building your own mental health toolkit, this is your permission slip to do the holidays your way.Whether you’re feeling festive, frazzled, or somewhere in between, this episode is your cozy companion for surviving the season with grace, humor, and a whole lot of self-compassion. This is the first in a 4-part series dedicated to navigating the holidays.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

Ever sit down after a long day and immediately feel guilty for not doing more? You’re not alone, and you’re not lazy. In this Learning Together episode, Nia opens up a conversation about why rest feels so complicated, especially when we’ve been taught to “earn” it.Together, we explore how hustle culture has hijacked our nervous systems, why rest isn’t just sleep, and how to start seeing it as a daily brain health strategy, not a reward.We dig into Dr. Saundra Dalton-Smith’s 7 types of rest, unpack the “badge of honor” mentality around exhaustion, and reflect on the stories we’ve inherited about rest, and which ones we’re ready to let go of.Whether you’re a chronic overachiever or just someone who struggles to slow down, this episode is your permission slip to set it down and recharge — guilt-free.✨ Stay tuned for Episode 26, where we’ll try a writing exercise to give our minds a little break.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

This Be Well Moment is a follow-up to Episode 25, where we explored how rest goes beyond sleep and why it’s essential for brain health. If you haven’t listened to that one yet, we recommend checking it out first!In this short and sweet practice episode, our Bestie Bailey guides us through a stream-of-consciousness writing exercise designed to help us mentally reset. All you need is a piece of paper and something to write with.For one minute, you’ll write down whatever comes to mind, no punctuation, no pressure, no need for complete sentences. Just a thought dump from brain to page.It’s a simple way to shift what’s swirling inside into something external, giving your mind a moment to breathe.Let’s set it down and recharge, together.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

This Be Well Moment connects to Episode 27, where we explored the power of play for brain health. If you haven’t listened to that one yet, we recommend starting there!In this practice episode, our Besties guide us through a simple, playful movement: tossing or rolling a ball back and forth. It’s rhythmic, repetitive, and all about connection, not perfection.Let’s move, play, and give our brains a well-deserved break.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

Play isn’t just for kids, it’s a powerful brain health strategy. In this episode, our Besties Nia and Bailey explore how play helps us regulate, connect, and recharge.Special guest Ethan Bryan shares how catch became a tool for mentorship, connection, and even a year-long adventure. We also dig into Dr. Stuart Brown’s theory of play personalities and how knowing your style of play can help you bring more joy into your life.Let’s loosen up, toss the expectations aside, and remember how good it feels to play.✨ Stay tuned for Episode 28, where we’ll play a bit to care for our brains.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Learning Together episode, Shelby, Bailey and Nia explore how our five senses can help us regulate in everyday moments, especially when life feels a little too much.From cozy textures to grounding scents, we’ll talk about how tuning into what we see, hear, smell, taste, and touch can activate our parasympathetic nervous system (aka our calm zone). No fancy tools required, just a little intention and a change in season.You’ll hear practical tips, team sensory hacks, and reflections on how to use this strategy without feeling awkward or overwhelmed.✨ Follow up with Episode 24 for a Be Well Moment practice using the five senses of fall.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this calming Be Well Moment, our Bestie Bailey guides us through a sensory visualization practice inspired by Episode 23: Fall Into Your Senses. You’ll take a mental field trip into your ideal autumn day, tuning into what you see, hear, smell, taste, and feel. It’s a simple way to ground yourself, reset your nervous system, and find a little cozy in the chaos. No pressure, no perfection, just a few minutes to slow down and reconnect with your senses.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this short and reflective Be Well Moment, our besties guide us through a practice inspired by Episode 22: The Gift of Time. Together, we’ll pause to notice a meaningful interaction we've had recently and reflect on how it impacted us.This gentle check-in reminds us that quality connection is reciprocal, and that giving someone our time is one of the kindest things we can do. You’ll leave with a simple challenge: How can you offer the gift of time to someone you care about this week?Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Learning Together episode, our Besties Nia, Shelby and Bailey explore how slowing down—even just a little—can help us show up more fully in our relationships. It’s not about clocking hours; it’s about being present, intentional, and emotionally attuned.We’ll unpack the difference between quality and quantity time, share real-life stories, and ask questions that help us reflect on how we’re investing our most limited resource: time.Whether you're feeling stretched thin or craving deeper connection, this episode is a gentle nudge to pause, notice, and reconnect, with others and yourself.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Be Well Moment, we’re joined by Leslie Smith for a gentle affirmation practice rooted in self-compassion and mindful care. This episode builds on Episode 19, where we explored how self-care is not selfish and how the words we use can support our emotional wellness. Take 10 minutes to pause, breathe, and speak kindly to yourself. You deserve care, and your brain deserves nourishment. Be well, Besties.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Learning Together episode, we’re shifting the narrative around self-care — because caring for yourself is not selfish, it’s essential. Nia and Bailey are joined by Leslie Smith, a yoga teacher and transformational coach, to explore how self-care can be redefined, especially for those juggling caregiving and professional roles. Through personal stories, affirmations, and gentle guidance, we unpack what it means to nourish ourselves with compassion and intention. If you’re feeling overwhelmed, this episode is a soft place to land.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Be Well Moment, we walk through a simple, thoughtful practice for planning ahead for brain health crises. Building on Episode 17, this 10-minute guided reflection helps you identify your personal signs of struggle, self-care tools, trusted supports, and the kind of help that actually feels helpful. It’s not about expecting crisis — it’s about honoring your brain enough to prepare for the hard days. Download your free Be Well Plan template and start creating your guide to care.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Learning Together episode, we explore how connection can be a powerful form of suicide prevention. Nia, Shelby, and Bailey share personal reflections and practical insights on what it means to show up for each other in hard moments — even when we don’t have all the answers. From myths about crisis to everyday ways we can build safety and hope, this conversation reminds us that being human is enough. Tune in for gentle guidance, real talk, and resources to support your journey.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.Resources: Cornell Study, QPR Training, Mental Health First Aid, SAMHSA 2025 Suicide Prevention Awareness Month

In this gentle Be Well Moment, our Bestie Nia guides us through a visualization practice designed to help you connect with your inner light and intentionally curate a sense of hope. Rooted in mindfulness and self-compassion, this practice invites you to imagine possibilities, plant seeds of potential, and hold space for whatever arises. Whether hope feels close or far away, this moment is yours to breathe, reflect, and reconnect with what ignites you. Let this 10-minute practice be a soft place to land and dream without limits.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this inspiring Learning Together episode, we explore the science and power of hope, not as wishful thinking, but as a vital force that fuels motivation and resilience. Our Besties, Bailey, Shelby, and Nia unpack how our brains are wired for negativity and how we can intentionally “hack” that system to cultivate what they call hopeamine. Through personal stories, research insights, and practical metaphors (like planting seeds in a garden), this episode offers tools for creating and sustaining hope, even when it feels hard to find. Join us as we explore the meaning of hope: how we cultivate it and discover it through one another.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Be Well Moment, we guide you through a grounding practice designed to help you gently witness your thoughts, emotions, and physical sensations without judgment. Inspired by Rumi’s poem The Guest House, this episode invites you to welcome your full human experience with compassion and curiosity. Through breathwork and mindfulness, we explore how noticing without fixing can create space for healing and clarity. Take 10 minutes to slow down, tune in, and simply be with what is.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this heartfelt Learning Together episode, we explore what it means to witness our own experiences, especially when things feel heavy. Our Besties, Bailey, Shelby, and Nia, talk about the importance of sitting with discomfort, validating our emotions, and resisting the urge to “fix” everything. Drawing on insights from emotional wellness research and personal stories, this episode offers a compassionate space to simply be with what’s real. Join us as we practice presence, self-awareness, and the power of just being on the bench with ourselves and others.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this short, guided Be Well Moment, we invite you to pause and reconnect with the present through a simple yet powerful gratitude practice. Building on Episode 11, this session helps you notice and savor small moments of beauty in your surroundings, whether it’s sunlight through leaves or the texture of your favorite sweater. With gentle breathwork and mindful observation, this practice is designed to ground you and support your well-being anytime, anywhere. Take 10 minutes to slow down, breathe, and find beauty right where you are.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this Learning Together episode, we explore how gratitude, when practiced with intention, can be a powerful tool for brain health and well-being. Our Besties, Shelby, Nia, and Bailey, unpack the science behind gratitude, including its impact on dopamine and serotonin, and share personal reflections on how to move beyond superficial positivity. We also dive into research-backed practices like noticing “three things of beauty” to help rewire our brains for connection and joy. Tune in to reflect, learn, and grow with us, and don’t miss Episode 12 for a guided gratitude practice!Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this short, guided practice, we’ll use the sense of touch to help calm the nervous system and bring our attention back to the present moment. Whether you’re feeling overwhelmed, scattered, or just need a reset, this practice is designed to be simple, accessible, and something you can do anytime, anywhere.This episode pairs with Episode 9, Overloaded: Our Brains Deserve a Break, where we explore the science behind cognitive overload and why grounding practices like this one can be so effective.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In this episode of BHB, Shelby, Nia, and Bailey explore what happens when our brains hit capacity and why it’s okay to need a break. From decision fatigue to sensory overload, we unpack the science behind cognitive saturation and share real-life stories (including hiding in closets and website wipeouts) that remind us we’re not alone.We also dive into how grounding practices, mindful awareness, and body-brain feedback loops can help us reset. This episode is all about learning how to care for our saturated brains with compassion, curiosity, and a few practical hacks.Podcast theme song: "Me!" by Lucy DominoDive into the research here:Causes, consequences, and strategies to deal with information overload: A scoping review - ScienceDirectDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you're feeling overwhelmed or in need of immediate support, please call or text 988- the Suicide & Crisis Lifeline.

In Episode 5 of Brain Health Besties we dive into the power of the “Two-ish Word Check-In” as a simple yet transformative tool for labeling our emotions. Hosts Nia, Shelby, and Bailey explore how naming our feelings can deepen self-awareness, support well-being, and help us navigate life with more authenticity. From personal stories to expert insights, this episode unpacks why putting language to our emotional experiences matters. Tune in to reflect, connect, and reimagine what emotional self-assessment can look like in your daily lifePodcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you’re feeling overwhelmed or in need of immediate support, please call or text 988 – the Suicide & Crisis Lifeline.Help is always available.

In Episode 6, we move from theory to practice with a guided Two-ish Word Check-In. Building on our last conversation about labeling emotions, this episode invites you to slow down and connect with how you're really feeling—using just a couple of words. Nia, Shelby, and Bailey walk through the check-in process step-by-step, offering prompts, reflections, and space to explore your emotional landscape. Whether you're new to this practice or returning for a refresh, this episode is your invitation to pause, notice, and name what’s going on inside.Podcast theme song: "Me!" by Lucy Domino

In this Be Well Moment follow-up to Episode 7, we slow down and practice what it means to connect—on purpose. Join us for a brief, guided mindfulness exercise designed to help you tune into your relationships, reflect on meaningful connections, and take a small step toward reaching out. It’s a moment to pause, breathe, and remember: connection doesn’t have to be big to be powerful.Podcast theme song: "Me!" by Lucy DominoDisclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you’re feeling overwhelmed or in need of immediate support, please call or text 988 – the Suicide & Crisis Lifeline.Help is always available.

In Episode 7 of Brain Health Besties, we explore what it means to truly “touch base” in a world where connection can feel optional. Nia, Shelby, and Bailey unpack the science behind our brain’s need for healthy relationships, from the Harvard Study of Adult Development to the Social Baseline Theory. Through personal stories and thoughtful questions, they reflect on how intentional connection—no matter how small—can support our well-being. Tune in to consider how you’re staying connected and why it matters more than ever.Disclaimer: The practices we talk about here are great for your brain, but this podcast is not meant to take the place of psychotherapy or medication management. If you’re feeling overwhelmed or in need of immediate support, please call or text 988 – the Suicide & Crisis Lifeline.Help is always available.Podcast theme song: "Me!" by Lucy Domino

In this guided Be Well Moment, Shelby, Bailey and Nia lead you through a calming square breathing practice—perfect for grounding yourself in the middle of a busy day. Whether you're heading into a meeting, stuck in traffic, or just need a moment to reset, this episode offers a simple, science-backed way to reconnect with your breath and body.This practice pairs with Episode 3: Square Breathing – Breathing with Intention. Listen to that episode to learn more about the science behind this powerful tool.Find the Square Breather tool and more at bewellcommunity.org.Podcast theme song: "Me!" by Lucy Domino

In this Learning Together episode, Be Well explores how square breathing can help calm the nervous system and bring clarity in everyday moments—whether you're heading into a big meeting, stuck in traffic, or navigating the school drop-off line. Learn how this simple, science-backed tool can help you shift from stress to steadiness.Find the Square Breather tool and more at bewellcommunity.org.Podcast theme song: "Me!" by Lucy Domino

Ready to pause and check in on yourself? In a world that constantly demands us to be on the go, we deserve moments to slow down and ask ourselves how we are doing. This way, we can start to understand what might help us feel better. Let's practice self-assessment together, in community. In this Be Well Moment episode, we focus on how to put self-assessment into practice, starting with deep breathing to help settle into our brains and bodies. For more on the benefits and science of self-assessment, be sure to listen to Episode 1. Podcast theme song: "Me!" by Lucy Domino

When was the last time you paused to check in on yourself? In a world that constantly demands us to be on the go, we deserve moments to slow down and ask ourselves how we are doing. This way, we can start to understand what might help us feel better.  In this Learning Together episode, we explore the theme of self-assessment and its importance for our well-being. Join our Be Well team as we discuss the societal pressure to always be "okay," and how genuinely checking in with ourselves is the first step to feeling better. We dive into the definition, benefits, and practical applications of self-assessment, sharing personal stories and expert insights to help listeners incorporate this valuable practice into their daily lives. For more Brain Health Besties with Be Well  Subscribe on Apple Subscribe on Youtube Subscribe on SpotifyPodcast theme song: "Me!" by Lucy Domino