Pieces To Wellness

This week we are beyond honored to welcome Dr. Arielle Schwartz to the show! Get out your notebook, this episode is full of juicy nuggets of wisdom that you won't want to miss!Dr. Schwartz is a distinguished clinical psychologist and world-renowned author of several books spanning topics of trauma recovery, neuroscience, yoga therapy. She is a leading voice in trauma recovery, applied polyvagal theory, and is the founder of the Center for Resilience Informed Therapy®. We found her to be a warm, generous conversation partner who is both curious and kind.  We dig into post-traumatic growth, and Dr. Schwartz walks us through stories of resilience, growth, and healing after trauma. She shares stories from her own lived experience that exemplify the work and benefits of reframing life in a way that moves from pain to possibility. Dr. Schwartz gently suggests that fostering positive change and nervous system regulation is both a process and an ongoing practice. We can each start where we are. One of Dr. Schwartz's newest books is The Polyvagal Theory Workbook for Trauma which is chock full of somatic practices that bridge the mind-body connection. Speaking of the mind-body connection, Dr. Schwartz also has a vibrant YouTube channel: https://www.youtube.com/@dr.arielleschwartz913 filled with yoga practices, many of which focus on the vagus nerve, and of course, trauma recovery.  To learn more about Dr. Schwartz's offerings, books, visit https://drarielleschwartz.com/. Check her out on FB @drarielleschwartz and on IG @arielleschwartzboulder.Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week your favorite duo jumps right in with several familiar metaphors about what to do when the stakes are high. It would be nice if we could just stride along effortlessly, but life is full of obstacles, challenges, opportunities. Not all tools were meant for all jobs. This week we're unpacking what it feels like to try to even figure out which tool to use when you don't know which way to turn.It's been a while since the Serenity prayer has crept into our conversation, but she's here this week! How can we respond from a place of grace, when things we can't control are challenging our ability to regulate? We explore a familiar Rumi quote, "As you begin to walk on the way, the way appears." How does that quote resonate for you? Might it be different if you were facing significant life challenges?We're just a couple of real people, talking about the real struggles we're facing, and how we need to remind each other to take off the shit-covered glasses, and do the best we can in the moment. That's what friends are for! Even after all this time, the Sun never says to the Earth, 'You owe me'. Look what happens with a love like that, it lights up the whole sky. ~HafizAre you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan MailFollow us on IG, Subscribe, Rate & Share!  https://a.co/d/h7AQf91

Time for a tune up! These tune up episodes are short and sweet, and are meant to give you quick pieces, little bits of inspiration for everyday life. We use a lot of food analogies and vehicle metaphors here on Pieces to Wellness, and this week we're talking about tuning up our instruments.In this metaphor, our body-mind-self is the instrument, and our lives are songs. We inevitably discuss the importance of practice (practice makes progress, not perfection), and building healthy habits one note at a time to get our lives in harmony. Playing in concert, community, in tune with the others around you comes up as well. All in all, there are lots of musical nuggets in this episode. It's not a long ballad, but rather an uptempo piece you'll want to come back to again and again. Enjoy!Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan MailFollow us on IG, Subscribe, Rate & Share!  https://a.co/d/h7AQf91

This week we're excited to bring you a conversation with Dr. Jessica Higgins! Dr. Jessica is a psychologist, relationship coach, facilitator, and host of Empowered Relationship Podcast. In her over 25 years of experience working with people therapeutically, she draws from multiple evidence-based modalities and has advanced training in Emotionally Focused Therapy (EFT), which we dig into DEEP in this conversation! Dr. Jessica describes EFT's effectiveness with couples, in helping them connect meaningfully after experiencing disconnection. Oftentimes, when couples are experiencing disconnection, it's as if they're speaking different languages which play out in their behavior patterns. We explore the EFT Cycle, which is a useful tool that we can apply in our own relationships to identify and begin to improve our connections with our significant others. Check out her Identify the Cycle Guide here: https://drjessicahiggins.com/identify-the-cycle-guide/. We also get into neuroception, co-regulation, vulnerability, and gut feelings, and what single people can do to improve their future relationships, not to be missed!What makes Dr. Jessica really special is her vulnerability, her willingness to share examples from her own lived experience. That's what we're all about! To connect with Dr. Jessica, or learn more about her offerings, visit: https://drjessicahiggins.com/ or check her out on IG @drjessicahiggins. Enjoy!Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan MailFollow us on IG, Subscribe, Rate & Share!  https://a.co/d/h7AQf91

This week the Instigator and the Yogi dig into a topic brought to us by a listener. This listener asked us to talk about what it's like to move through/past things, people, habits that no longer serve us. In true Pieces to Wellness fashion, this conversation gets messy and vulnerable - just the way we like it.We talk about the challenges that arise when we're at a crossroads, when we have the opportunity to choose differently in service to our growth and well-being. That familiar comfort can be very tempting. However, sticking with what's comfortable is not conducive to our growth. We have to get uncomfortable to change, grow, evolve.This may feel like cutting off a piece of yourself to be free. And sometimes freedom comes without closure. We don't always get closure on the past, yet most change is associated with grief. Particularly when what we're leaving behind is something or someone that's either been part of our life for an extended period of time, or made a potent impact in some other way. Grief is part of the process.Tim and Karen also get vulnerable this week about trust. To us, trust means that words and actions match up. I'd wager this is because we've each had the experience of having our trust broken by people whose words and actions didn't match up. We hope that us sharing our experiences and perspectives on moving through grief, growth, and trust helps you make those hard choices a little easier. At least you'll know you're not alone.Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week you get two Karens for the price of one! That's right, we're delighted to welcome Karen Carey to Pieces to Wellness. She felt like a friend right away, as you'll hear in our conversation.Karen is a life and success coach who recently published a book titled Unbroken - Turning Your Pieces Into Peace and Joy. Karen is a fellow resident of the 518, so it's extra special to get to connect with someone so close to home. Karen shares with us about her own healing journey which included learning to trust herself. She and Tim connect about their shared experience of turning their healing journeys into books.Both Karens describe how they've been inspired by the Japanese art of kintsugi, mending broken pieces of pottery with gold, to highlight that these "broken" places hold beauty. If you like one-line zingers, get your pen and paper out for this episode, because Karen Carey has quite a few: "You're not broken, you're becoming," and "you can't be behind in your own life" are two that really struck us.You can learn more about Karen Carey and her intuitive coaching services on her website: rubyredroad.com. Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

One of the things we practice here on Pieces to Wellness is bringing our whole selves on the podcast. More often than not, our topic ideas come from our lived experience. That's what you'll hear here today.Karen shares an example in which she recently chose herself instead of abandoning herself, and the dynamic duo walk through strategies you can implement in your own life to move in this direction. Tim drops some yogic wisdom about the importance of studying yourself (svadyaya in Sanskrit) to know what your core values are. We encourage you to write down your values, desires, and goals, and reassess often. These qualities don't need to be rigid, hence the regular reassessment, and there can also be plenty of room for spontaneity if that's what you're looking for. One of these days, be on the lookout, Karen's bound to start instigating.Use your own ruler: don't measure your life by someone else's standards. And remember, the most important story in your life is the story you tell yourself. Make it a good one. Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week the Instigator and the Yogi dig in to the notion and actions of radical acceptance.Being human is messy. Often uncomfortable. Complicated. We are often tempted to focus only on the things that bring us pleasure, which we mistakenly believe will decrease our suffering. With this kind of bypassing, we miss out on many opportunities to find and achieve those things that are good for our health and wellness in the short and long term. Cake may taste good, but broccoli is packed with nutrients we need. Must we forego the cake and eat only the broccoli? We think there's room for both.Radical acceptance means embracing our whole selves. The good, the bad, the ugly, the beautiful, and everything in between. Like most of our topics, this is a practice; there's no such thing as perfection. Some days it's easy to accept our whole selves (like eating cake). Other days, it feels like choking down broccoli (or insert other food item you find distasteful). We invite you to work toward accepting and integrating ALL your complicated parts. It will often feel like work. That just means you're doing it. We're right there with you.Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week the Instigator and the Yogi sit down with Dr. Tracy Foose. Dr. Foose is a psychiatrist that is changing how we look at anxiety. Close to 90% of us experience anxiety, and some of us think it will destroy us. Dr. Foose argues that anxiety is the thing that is actually holding us together and keeping us alive. Dr. Foose served for 9 years as Director of the Anxiety Disorders Program at UCSF Weill's Institute for Neurosciences. So how does such a helpful (albeit uncomfortable) emotion cause us so much distress and impairment? Dr. Foose has spent the last 15 years of her career building the answer to that question.She talks about the “guard dog” and practical ways to reframe instead of resist. The more we fight against anxiety, the more it will persist. Anxiety could actually be our one drive to stay alive, rise up and mitigate the dreaded alarm. Listen as we reframe this vital emotion, and share ways to harness its power to our advantage.Dr. Foose now has a private practice in California specializing in anxiety management. She's also available for speaking opportunities. Check out her website: drfoose.com for availability. Follow her on IG @tracyfoose.m.dAre you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Welcome back! This week, the Instigator and the Yogi follow a touch of inspiration. We came across a quote that said, "When your inner and outer worlds harmonize, your relationships do too," and decided to discuss how this statement relates to mental wellness. This conversational path took some twists and turns. We talk about many different kinds of relationships, and how important it is to foster social wellness. To build some community. We also explore the relationship between harmony and authenticity. We believe if we are not in tune with and expressing our own authentic selves, we will be out of alignment internally, which makes it MUCH more difficult to find harmony in our relationships. More often than not, when we come from a place of inauthenticity, we find dissonance in our relationships. Cacophany. Look within first, and go from there. "The enemy on the inside is a far greater threat than the enemy on the outside." ~ TPP Are you struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Dave's got questions! This week, the Instigator and the Yogi share another segment of our ongoing conversation with Dave. Dave is a long-time listener and extra-long-time friend of Karen's whose curiosity is boundless. We're grateful to him for asking provocative questions and swimming with us in these deep waters.Tim opens with a quote from Tolkien's Lord of the Rings. It's Gandalf who says, "All we have to do is make the most out of the time we're given." Dave's big question this week is why do we think we're seeing more extremes in terms of mental health and mental illness currently as compared to 50 years ago, 100 years ago, or even further back in the human timeline.We talk through some theories. Karen suggests that centuries ago, people's day-to-day energy was entirely spent on survival, and that with the increased leisure time that industrialization has brought about, many of us fall into unhealthy patterns of thought, emotion, and behavior. We also talk about the negative influence of media, social media in particular, on mental health. There's a reason we keep coming back to basic skills and tools like breathwork, nourishing food, and connecting with trusted community. These things have power to improve our lives in many ways. They may not keep the demons away entirely, but for most of us, these healthy patterns keep us on that wellness side of the spectrum. And that's what we're all about. Enjoy!Are YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Have you ever had a gut feeling? Well, Samantha has, and that same gut feeling has led her on this path. What path is that? It is the path to heal. That path has brought her to where she is today, teacher by day and an integrative health coach by night. Samantha thinks that you should listen to your body when it is trying to tell you something. Through her own circumstances she found out that band aids are not always the best solution. She believes getting to the root cause is what can truly help us. Samantha talks about healing and sealing the gut through simple practices such as mindful eating, deep breathing and listening to your body.            If this conversation left you wanting more, having questions unanswered, or maybe you just want some functional labs, you can contact Samantha directly @gutfeelingsco_     If you want to continue to connect the dots or learn ways you can improve to be your best self take a listen to some of our other episodes!  Are YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week, your favorite duo sits down again with special guest, and friend of the podcast, Dave. Dave's a deep thinker who helps us flip the script, interviewing us about the glamorous experience of podcasting. He asks us about our favorite guests, and we get philosophical about what wellness means to each of us. Dave drags us out of some tempting rabbit holes in this dialogue, and instead we gently explore the benefits of routine that Dave find to be stifling. And, you'll find out what Tim and Karen would do if someone else's view of wellness was something we found objectionable (ex: littering).How does Karen define a good day? And what causes Tim to say, "nobody's content with being content"? Listen here for the answers! We're grateful to Dave for diving into the deep end with us again. This conversation is sweet, but not short, there's plenty more where this came from. Enjoy!If you want to hear more from the Instigator, the Yogi, and Dave, check out our December 24, 2025 episode, Learn to Swim: Deep End Conversations with Dave.Are YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week, Karen and Tim are delighted to share our conversation with Baya Voce. Baya Voce is a relationship repair expert helping couples come back together after conflict. She holds an MSW from Columbia University, is in ongoing supervision with Esther Perel, and collaborates with Columbia University, MAPS (Multidisciplinary Association for Psychedelic Studies), and Rick Doblin on pioneering research into MDMA-assisted couples therapy. She regularly speaks at SXSW, and with over 5 million views, her TEDx talk on loneliness highlights the often-overlooked impact of relational disconnection.Baya combines the depth of therapeutic techniques with the practicality and directness of coaching. She works with couples who feel like they’ve tried everything, offering a tailored approach grounded in the belief that repair, done well, is the antidote to loneliness and disconnection. In our conversation, we reflect with Baya on how intimate relationships can bring us face to face with our own wounding, and the value of doing the work in partnership. Baya describes her characterization of phases of intimate relationships. Most people are familiar with the honeymoon phase at the beginning. This is followed by what Baya calls the "power struggle phase" (regular listeners will not be surprised that this phase is where we spent the most time!). For those relationships that last beyond the power struggle phase, the third phase is interdependence. As with most things, the path of any relationship is not necessarily linear, and many partnerships go back and forth between the various phases.If you want to learn more about Baya, or work with her, visit https://www.bayavoce.com/. You can also check her out on IG @bayavoce. Enjoy!Are YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

How do you know if you're winning or losing? This question was the inspiration for this week's episode. We start with our usual exploration of the importance of personalizing what winning and losing look like for you. The analogy this week is clear: Rocky Balboa. One of the P2W duo (you'll never guess which one!) is a huge Rocky fan. Rocky is the epitome of heart and grit, and his character demonstrates over and over the importance of showing up - going the distance. When we show up as authentically as possible in our lives, we're more able to readily access authentic relationships and joy. Even when we feel like we can't catch a break.We talk a lot about the importance of mindset and perspective. For example, we can define winning as waking up to live/fight another day. Goal setting is also useful, defining what we're working toward. We want to let go of the outcome though, and emphasize showing up. Consistently.So many amazing Rocky quotes to choose from, we'll end with this one: "It ain't about how hard you hit. It's about how hard you can get hit and keep moving forward. That's how winning is done," ~ Rocky BalboaAre YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This episode is a two-for. You get two episodes for the price of one! This week, the Instigator and the Yogi, and our friend Dave, talk about therapy.First up, the Pieces to Wellness duo dig deep into what we think of therapy. As usual, we're trying to dispel some of the stigma that swirls around therapy, and share about our own personal experiences. We talk about what therapy is and what it's not. One question we reflect on is, "If nothing's "wrong with you", what do you talk about in therapy?" We talk about how therapy can be used ongoingly or intermittently. Most importantly, we talk about how using therapy proactively to increase your options has served us both well.Then, Ding, Ding! We transition to talking with Dave. Dave's been on the show before, interviewing Tim and Karen. Today, Dave asks us some deeply personal questions to gain our insights. Reminder we are not therapists, we are compassionate peers helping out our friend.In true Dave form, he dives right in talking about the existential nature of time, and the feeling of wistfulness that accompanies the letting go of the past, and then we get into self-esteem, self-worth, and the enormous value of perception and perspective. Enjoy!If you want to hear more from Dave, check out Episode 101: Learn to Swim: Deep End Conversations with Dave.Are YOU struggling with something? Or is there something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Mary, Mary, quite contrary, how does your garden grow? We love analogies here on Pieces to Wellness, and this week's episode is all about digging into wellness as a garden. And yes, this week we're extra full of puns, word play, even nursery rhymes!Plants and humans, all living beings really, have many of the same basic needs. We all need water, sunlight, and nourishing foods. And we need these things consistently. One of this week's take-aways is that consistency beats motivation every time. Another nugget is that we all must identify our guardrails - the outer limits of what we will and won't do. Then we can work toward staying within our guardrails as much as possible.Keep in mind that gardens don't bloom all the time (growth isn't linear). Not every season is harvest season. Sometimes we need to let some parts of the garden get dormant so that other things can take root. Strong roots don't worry about strong winds. Stay on top of pulling out your weeds - the things that interfere with your wellness and growth. This week, the Yogi's got lots of TLC for you, and the Instigator is full of gardening tips. Listen in and enjoy!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

New Guest Alert! This week, the Pieces to Wellness duo is delighted to welcome Jen Degroff, coordinator and A.D.A.P.T. facilitator for Bring on the Spectrum (BOTS) in Albany, NY. BOTS is a community space and sensory gym. The community space offers a huge variety of classes and fun activities (from cabaret to self-defense to Pokémon) for neurotypical and neurodivergent individuals and groups. Using the approach of, "nothing about us without us", they co-create the calendar of activities in partnership with the people who use the space. They are dedicated to building a wildly inclusive shared sense of belonging for all, and have created an environment that centers personal strength and ability.We are all about elevating lived experience here. Jen openly shares about her own experience with neurodivergence and how working with neurodivergent clients helped her get her energy back. The program she facilitates at BOTS is called A.D.A.P.T. (Actions to Draw All People Together). A.D.A.P.T. is an adaptable/portable classroom-style program for youth of all abilities in which participants learn about neurodivergent individuals including those with autism and other intellectual/developmental disabilities, develop integrated environments, and cultivate a “natural helper” mindset.Jen also shares about her company, True Icon, in which she provides personal training, coaching, along with public speaking and workshops all focused on staying true to yourself, growing boldly, and finding/doing the things that give you joy. If you're interested in connecting with Jen, visit her website: https://www.beatrueicon.com/ or follow her on IG @beatrueicon Interested in bringing ADAPT to your school, workplace or other community setting? Email [email protected]. Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week the Instigator and the Yogi are talking about overthinking. We start with the questions: Does overthinking steal your joy? Can it be strategic or useful?Thinking about thinking (metacognition), like so many things, is a behavior that has a whole spectrum of applications. There are so many possible ways our thoughts can be helpful/healthy or unhealthy/unhelpful. It all comes back to our perspective, how we look at things. We each share how black and white thinking tends to be on the unhelpful side for us, whereas talking with a trusted person helps us sort out our thoughts and broadens our perspective. Karen reflects on Norman Cousins who's known for using laughter, positive thinking, and megadoses of vitamin C to cure himself of a crippling connective tissue disease.Our perspective is shaped by our experiences for sure. And, it's up to us to take a steadfast approach to maintaining the inner landscape of our minds. With gentleness, grace, and a relentless spirit. We're right there with you to help you find the way!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

There is so much info out there this time of year about resolutions, intention-setting, goals. We talk a lot here about living in alignment with goals and values as an everyday practice, and this week's episode is no exception. And for many, the significance of a new year (or any date) on the calendar can be a motivator to take a step, to establish a goal that means something to you. It's not about all or nothing, it's both-and.Karen shares a winter solstice/new year intention-setting ritual she's trying out this year for the first time. For her, this ritual is about holding space for imperfection and uncertainty while also putting goals into the world. Tim offers some tips for setting goals that are tangible, achievable, and suggests writing down the larger goal as well as some of the more immediate or initial steps toward that goal. In short, start small, and adjust your goals as you grow. And, while Jan 1 can provide the energy to start toward a new goal, or to level up, the truth is that you don't need a special day to set a goal. Every day is a good day to take those steps toward the wellness side of the spectrum, and consistency is underrated. Stay the course on the things that matter to you, and we'll keep doing the same.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

In keeping with the spirit of the holiday season, this week's episode is a real gift! We are beyond grateful to welcome listeners to the first of several Deep End Conversations with Dave. Dave is a regular listener to the podcast, and also happens to be friends with Tim and Karen. In fact, rumor has it that Dave and Karen have known each other since they were teenagers (ok, not a rumor, that's a fact). Dave is one of those people with whom every conversation feels like an adventure, and we recently thought, what if we flipped the script? What if we had someone come on the podcast to interview us?! We knew right away that Dave was the guy for the job.And so here we are. Dave has prepared a slew of questions for the Instigator and the Yogi. If you've ever wanted to hear what it's like behind the scenes of our podcast or want to find out what makes Tim and Karen tick individually and as a duo, tune in here. We haven't yet reached the end of Dave's questions; this is just the beginning of our swim in the deep end. Dive in!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Welcome to the 100th episode of Pieces to Wellness! This is a big milestone for us, and we're here to celebrate!Pieces to Wellness has evolved over the course of these 100 episodes, and this week, Tim and Karen get a little nostalgic, remembering some conversations that have really stood out and resonated for us. We remark on what we're most proud of, reflect on what we wish we'd done differently, and share what we're looking forward to bringing to the pod in the next 100 episodes.One thing has remained consistent throughout. Our mission here at Pieces to Wellness is to inspire, educate, and support others on their mental health journeys. Each week, we offer you some pieces to the puzzle of wellness, and that's what we're going to keep doing. It's up to you to put the pieces together.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

The idea for this week's episode came from these two quotes from Tim: Are you a victim of your environment or are you the creator of your environment? andLife is a product of your decisions, not your conditions.This week the Instigator and the Yogi dig into what it can look like to live a life that we design, not one that just happens to us. Living by default is taking a passive stance and approach to life, reacting and responding to the external circumstances around you. The path of living mindfully, by design, is not the easiest path. Getting real about what's real and what's perception is a process and a practice. Sometimes, changing the story we tell ourselves about an experience can be one of the pieces that keeps us on the wellness side of life. Let's talk about it.If you like this episode, check out our June conversation with the Venerable Robina Courtin: Some Things To Talk About.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

We're delighted to welcome a new guest to the show. In addition to being a life coach and meditation teacher, Matthew Maxwell got our attention as the author of How to Hold a Cockroach. His book combines so many of the things we love: a killer analogy, wise life lessons, and an approachability that comes from lived experience.Talking with Matthew was such a pleasure. We dug deep on things like intentional curiosity and compassion. He shares that his book is not a "should. It's an invitation to look at what you're believing and see if it's helping you or not." which is right in line with the book's subtitle: "A book for those who are free and don't know it." Some take-aways we're still sitting with: How do your thoughts make you suffer? How does it feel to dwell in not-knowing? How can I live fully now? Let us know what lands for you!Reach out on IG @piecestowellness or shoot us an email at [email protected] out Matthew's offerings at: https://www.howtoholdacockroach.com/Please check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Buckle up folks, this one's a doozy! The inspiration/intention behind this conversation was to identify the “pieces” that have the most negative impacts on our wellness. We thought, what if we call them seven deadly sins?!We love metaphors and analogies here, and we found a LOT to unpack in this conversation. The "seven deadly sins" feature in the Catholic religious tradition. They are: lust, gluttony, sloth, pride, greed, wrath, and envy. Before recording the episode, we each made our own list of the things that we think most negatively affect our mental health and well-being. No surprise that there were some similarities between Tim's and Karen's lists. We cover some familiar territory about the importance of mindfulness and living in alignment with your values. We do unearth some surprises as we compare our lists with the OG "seven deadly sins". Of course you'll have to listen to find that part out. Enjoy!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

So much to say about this incredible conversation! This week we welcome Dr. Ilene Cohen to the show. Dr. Ilene has published six books on various aspects of mental health including anxiety, people-pleasing, and forgiveness. Three of her books are journals/workbooks that emphasize taking practical steps toward healing. Dr. Ilene has been fascinated by behavior and the mind since childhood, and found patterns of people-pleasing behavior cropping up in her lived experience and the lives of many others in her circle. She is passionate about giving people tools to communicate and be in relationship in healthy ways (sound like any podcast hosts you know?).We touch on: discernment getting objective about the actions you're taking and how they impact your life responding instead of reacting flexing our boundary-setting muscles consistently AND Dr. Ilene shares with us how we can prepare for the things/interactions that are most likely to trip us up, so we can live with authenticity.Learn more about Dr. Ilene's offerings and buy her books at https://doctorilene.com/. Follow her on IG @doctorilene. You'll be glad you did!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week the Instigator and the Yogi are delighted to welcome fellow podcaster Jennica onto the podcast. Jennica is host and producer of the Multispective podcast. Multispective is all about having real people share their raw human experiences, particularly focusing on stories of triumph over adversity.Jennica shares that she got into podcasting because she has always been genuinely curious about the human condition. She is a skilled listener, which paired with an abundance of curiosity leads her to have authentic conversations in which people are safe to share with great vulnerability. Over time, Jennica was inspired to create a podcast shedding some light on people's "dark stories".We touch on our shared value of things like mindfulness and meditation and the fact that rest is productive. Don't be surprised if we have Jennica back at some point to dig more into stoicism! You can find Jennica on IG @multispectivepodcast, or visit her podcast website at: https://www.multispective.org/.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

The Devil you know may feel like a comfy, well-worn pair of jeans that no longer suit your style. Or it may be a "tried and true" pattern of behavior that served you when you were in survival mode. This week the Yogi and the Instigator take on the topic of tackling those familiar behaviors and responses that may be dysfunctional or unhealthy.Life is a series of micro-moments. How we interact with external and internal stimuli contribute to how we feel in any given situation. Oftentimes, we run on auto-pilot, maybe because we're tired, overwhelmed, multitasking, disinterested. Auto-pilot suggests that we are not mindfully engaged in the present moment. The first step to walking away from the Devil of familiarity is to pause. And in that pause, get mindful and curious about the present moment so that you can respond in alignment with your values and growth priorities.Tim refers to Alfred Adler's "separation of tasks" in this week's episode. This is the idea that people must distinguish between their own tasks and those of others, to avoid conflict and find freedom. By separating tasks, we can focus only on what we can control—our own actions, thoughts, and feelings—and release responsibility for others' reactions, feelings, or choices. The same tools that we used to survive aren't necessarily the same ones that will help us grow. Outgrowing those old familiar jeans can feel uncomfortable. That discomfort is because you're stepping into new territory. Don't let the newness scare you into moving backward - let the novelty propel you relentlessly forward toward wellness.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week we share some of our favorite quotes! Inspiration comes from many places. We share quotes from authors, scientists, fictional characters, religious/spiritual leaders, actors, all over the place.Tim and Karen consider ourselves to be collectors of inspiration. We recognize that it comes in all shapes and sizes and from all kinds of places. Finding a line that's perfectly phrased, or really resonates internally brings us both joy. Today we're sharing that joy with all of you. Our hope is that it enhances your wellness just as it has for us. Enjoy!Don’t forget to check out our other episodes. Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us a textSend us Fan Mailhttps://a.co/d/h7AQf91

Welcome to Part 2 of our mini-series on the stress responses. Last week we discussed fight and flight - the primary stress responses that exist to keep us safe/help us survive. This week we're shining the light on freeze and fawn - the underdiscussed other sides of the stress response.Freezing and fawning are more often seen in people who have experienced stressors or traumas that they couldn't fight or flee their way out of. This may be due to experiencing persistent stressors/traumas like abuse and addiction.Typically, the freeze response is associated with dissociation, in which the body runs on autopilot while the mind focuses elsewhere, sometimes with a sense of leaving the body entirely. Just like fight and flight, the freeze response can become an automatic response to any stressor, even those that are not actually dangerous. It takes great patience and persistence to develop the ability to be integrated and embodied - the opposites of being dissociated/frozen. Finally, the fawn response is another interpersonal dynamic in which the person experiencing the stressor or the trauma tries to please or pacify the person causing the stress/trauma as a means of lessening the level of stress or to get it to stop altogether. This can develop into a pattern of people-pleasing in other relationships.Karen shares openly and widely about her personal lived experiences with these stress responses. We hope that through this sharing, others who experience freezing and fawning know they are seen, heard, and not alone.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Welcome to Part 1 of our 2 part series on the stress responses. These responses are sometimes referred to as trauma responses. They are the body's natural biochemical reactions to stress, real or perceived, internal or external.The fight-flight response developed as a primitive response to danger - it's purpose is to help us survive. In modern life, many of us experience a fight-flight response in reaction to relatively minor stressors like traffic, meetings, challenging conversations, which tend not to be life-threatening. Yet our body's autonomic nervous system doesn't know the difference between being chased by a predator, and stressing over a meeting with an asshole boss. Many of us become "stuck" in fight-flight mode, living from one stress response to the next, full of adrenaline, cortisol, tense muscles in the neck and shoulders, rational mind on auto-pilot, as we prepare to either defend ourselves physically or flee. Over time, living in such a heightened state can wreak havoc on all kinds of internal systems, causing lots of health problems, not to mention poor mental health.In our usual way, the Instigator and the Yogi talk about our own experiences with fight-flight, and share some of the tips and tools that we've found helpful in managing stress. Karen shares some yoga-inspired practices that serve her well, and Tim talks about Kevin Tracey's book The Great Nerve, the vagus nerve, which plays a critical role in the autonomic nervous system. Next week we tackle the other 2 manifestations of the stress response - freeze/fawn. Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week the Instigator and the Yogi sit down with a therapist from Ellie Mental Health in Latham, NY, Aletheia! Aletheia specializes in treating people who have experienced trauma as well as individuals living with autism and ADHD. Aletheia's approach to helping people recover from trauma includes many embodied, sensory practices.In this episode, we discuss Aletheia's experience as a person on the AuDHD spectrum. AuDHD combines the neurodevelopmental diagnoses of autism and attention deficit hyperactivity disorder, traditionally abbreviated ADHD. People living with AuDHD tend to experience symptoms that can impact their ability to tolerate sensory stimuli (light, sound, tactile), as well as challenges related to social communication, and a preference for routine/predictability.We are so grateful to Aletheia for her vulnerability during this conversation, sharing so openly about her own challenges, the steps she takes each and every day to maintain her own wellness, and how all of this enhances the support she's able to provide to her patients. To schedule an appointment with an Ellie counselor, visit: elliementalhealth.com. They have locations all over, including 2 offices in NY's Capital Region: Latham and Clifton Park.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week, the Instigator and the Yogi are unpacking joy. As usual, we're taking a slightly different approach, Tim calls it a perspective slap. We're digging deep and distinguishing manufactured or performative happiness from true, authentic joy. In our increasingly online, social media world, we're all constantly being sold products, experiences, interactions that we're told will make us happy/bring us joy. We challenge this by saying that joy, as a key element of mental health, is an inside job. It's up to each of us to create the joy that resonates for us. But how?Joy isn't black or white. Especially for those of us for whom joy hasn't always felt accessible, we have to intentionally create and feed our own personal joy. Karen says, "In order to truly feel joy, I need to first feel safe," which we're sure is true for many others. Living your authentic life will lead you to more long-term sustainable joy. Start by thinking back to activities you liked as a child, and carving out time in your adult life for some whimsy, playfulness. Whether it's listening to music, blowing bubbles, swinging on a swingset, reading a book, being near water, or riding a bike (some of the many personal joys we shared), find what resonates for you and do that thing, feed YOUR joy.Joy wears many different faces, and it's important not to hide behind a mask of performing happiness. It's worth it to dig into what makes you feel joyful as part of your healing. Alan Watts said, "Man suffers only because he takes seriously what the gods made for fun." Do something fun today, prioritize joy in your life, and reap the rewards. Here are a few links to things we referenced in the episode that we encourage you to explore surrounding joy:The Book of Joy: Lasting Happiness in a Changing World by Desmond Tutu, Dalai Lama XIV, Douglas Carlton AbramsMission: Joy - Finding Happiness in Troubled TimesFeeding Joy (one of our early episodes!)Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

It's the last Wednesday in Suicide Awareness Month, and this week we are delighted to welcome Missy Stolfi. Missy is the Area Director of the Capital Region NY Chapter of the American Foundation for Suicide Prevention (AFSP). Coming up this weekend is the 21st annual Walk for R.I.T.A. in Saratoga Springs, NY. The walk is a significant fundraiser for our local AFSP chapter, and it's one with a fascinating origin story. Missy shares with us how this unique walk originated, and what makes it different from other AFSP walks.The Capital Region NY chapter of AFSP serves 15 counties in upstate NY. AFSP is truly a grassroots organization focused on eliminating suicide through prevention programs, public education about warning signs and risks, raising funds for research and programs, and reaching out to meet the needs of those who have lost someone to suicide. Much like us here on Pieces to Wellness, Missy and AFSP make it a point to talk openly about the importance of mental health, breaking stigmas, and supporting others. And while life isn't all sunshine and rainbows, this conversation is far from depressing. Hopefully you'll find a bit of inspiration and a touch of motivation to reach out to build/reinforce connections with those you care about. We're all in this together.There's still time to register for the Capital Region Walk for R.I.T.A. this Sunday, September 28, in Saratoga, NY. Go to afsp.org/rita to sign up today! And make sure to stop by the Pieces to Wellness table to say hello! Here are some other helpful links:NAMI (National Alliance on Mental Illness) - Crisis InterventionIASP (International Association for Suicide Prevention) - Suicidal Crisis SupportIs there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

How do you suture your future? What does that even mean? Suturing your future means doing what you can now to impact your future in a positive way. It means setting yourself up for success in terms of your mental-emotional-physical-spiritual well-being.To be honest, 'cause that's what we do here, the stuff that sutures your future is generally not flashy or sexy. It's things like preparation and repetition. Getting your stuff together the day before, every day. Doing your meditation or movement practice at the same time every day. Routine reinforces wellness. We don't need to be rigid; like GPS, we can recalibrate as needed. Our routines evolve as we do.Another way to suture your future is to be on the lookout for green flags. We hear a lot about red flags, things to watch out for and avoid. The Instigator and the Yogi challenge you to open yourself up to green flags in your life. These will be different for everyone but in general are things that calm your nervous system, bring a sense of joy or peace. Green flags can be people, places, practices, or things. When you find a few green flags in your life, build them into your wellness routine - they may just become the sutures that hold you together.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

September is Suicide Awareness month. For our first episode of September this year, we're talking about the difference between active and passive suicidal ideation. First of all, it's normal to think about suicide. It's much more common than most people think (a study from the NIH found that over 10% of the U.S. population experiences passive suicidal ideation in their lifetime). In this conversation we discuss the difference between passive thoughts and actively making plans to take your life. If you or anyone you know is having active suicidal ideation - meaning the person has made a plan to end their life, get help immediately. You can get help by calling 911, or by calling or texting 988 - the National Suicide and Crisis Lifeline.If you have passive thoughts of suicide that are becoming more frequent or intense, it's time to talk about it. There are many resources available for people who need help. By having these conversations, we hope to bring light to a dark subject. By bringing light to these subjects, we hope to help others find the courage to have conversations of their own. It all starts with normalizing conversations about mental health.Here are some helpful links:AFSP (American Foundation for Suicide Prevention) - Find a mental health professionalNAMI (National Alliance on Mental Illness) - Crisis InterventionIASP (International Association for Suicide Prevention) - Suicidal Crisis SupportIs there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

This week we're delighted to welcome another counselor from Ellie Mental Health to the podcast - meet Gab!Being in conversation with Gab was a tremendously rewarding experience - she exudes calm, presence, and safety. Gab got her LMHC (Licensed Mental Health Counselor) degree from UAlbany, and worked in a clinic prior to coming on staff at Ellie. Her counseling services run the gamut, and her specialties are grief/loss, and trauma.Gab talked with the Pieces to Wellness duo about how she creates a safe space for her clients to discuss vulnerable experiences and how she gently supports people from healing after trauma. She integrates multiple approaches that are all person-centered, trauma-focused, solutions-based and even brings in the existential lens. She also takes a wide view of grief and loss, and recognizes that we grieve after losing a job, a relationship, and even a pet. Gab and Karen nerd out about books and neuroscience, and it's clear that we only scratched the surface of Gab's knowledge in this episode. Spoiler alert - the info she drops about Broca's area and the way speech is impacted both during and after a traumatic experience is a game changer!To schedule an appointment with an Ellie counselor, visit: elliementalhealth.com. They have locations all over, including 2 offices in NY's Capital Region: Latham and Clifton Park.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

Who likes lists? In this month's Tune Up, we're checking in and listing off the various pieces that are meaningful components of our wellness. Some are tangible tools (like lists) that help us manage our time and stay on track with our values. Others are less tangible qualities like courage, vulnerability, and friendship that we try to cultivate through our practices.If we think of all of these pieces like ingredients in the recipe of life, we can recognize that not everyone needs the same amounts or even the same ingredients to live their life on the wellness side. What matters is to discern what your values are, what behaviors you need to engage in day by day to live in alignment with those values, and then put those pieces into practice.One quick note on connection. One of the most helpful pieces that humans need to live well is connection with others. This can be friends, family, co-workers, romantic partners, etc. We all benefit from connecting with others who support and enhance our wellness - and this sometimes means limiting contact/connectedness with those who do not support our wellness. This isn't easy, but it is necessary. If you like this episode, check out some of our other Tune Up episodes - these shorter episodes come out once a month!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

Free- Not under the control or in the power of another. If you want to free yourself, forgiveness is part of that process. Free your self with forgiveness, unchain yourself from those wounds and move forward in a healthy manner.  No hate, no retaliation, no extra weight, just eyes forward and keep moving step by step.  This week the Instigator and the Yogi attempted to tackle forgiveness and they did not hold back (or disappoint). Forgiveness offers many positive benefits, including reducing unhealthy reactions to anger, releasing stress and cortisol, lowering blood pressure, as well as reducing the effects of anxiety and depression. The team talk about releasing wounds in order to move forward in life cultivating healthy relationships. These relationships include the one you have with yourself and those you have with others. Falling into the pitfalls of negative thoughts will only encourage negative feelings and actions. Try forgiving yourself for not knowing better, for not having all the information to make a better decision, for doing what was needed to survive. Forgive yourself for any mistakes you have made in the past and it will help you use your mistakes to refine you instead of define you.  Make sure to go back through the other episodes and try them out!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember -  The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

This week we are delighted to welcome another therapist on Pieces To Wellness to talk with the Instigator and the Yogi. Jenna is a mental health counselor with Ellie Mental Health in Latham, NY. Jenna's enthusiasm and passion for helping others was engaging and clear right from the beginning. Like Tim and Karen, Jenna is all about busting the stigma related to mental health, and she loves to talk about things that others shy away from. One of Jenna's specialties is helping folks with OCD - obsessive compulsive disorder, which is a diagnosis she also has. Jenna opens up about her own challenges with OCD, breaks down some of the myths about this condition, and shares some tips and tools that have helped her along the way.People's lived experiences are rarely black and white - life has so many sides and perspectives to explore. We are grateful to Jenna for bravely sharing her perspective on "the other side of OCD", bringing this diagnosis out of the darkness and into the light.To schedule an appointment with an Ellie counselor, visit: elliementalhealth.com. They have locations all over, including 2 offices in NY's Capital Region: Latham and Clifton Park.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week's episode is short and sweet, and hopefully one you'll come back to over and over. One of the pieces that's been especially transformative for Karen's wellness is meditation, and this week she shares a guided meditation.Before the guided meditation, Tim and Karen describe what meditation is, and what it's not. We even try to dispel some of the myths about meditation. One of the most common myths about meditation is that if you find yourself having to refocus on meditating over and over, then you're doing it wrong. In fact, refocusing on meditating over and over is what meditation is. Like most of the pieces we share, practice = progress, and meditation is no different. We don't strive for perfection here, there's no such thing.Karen shares a relatively simple 5 minute guided meditation, and we hope that you'll listen to this part as often as you need to incorporate meditation into your wellness/self-care practices. We want to know what other tips and tools you want to hear more about! Breathwork? Journaling? Yoga?Reach out on IG @piecestowellness or shoot us an email at [email protected] and share your requests with us!Please check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week we're delighted to welcome Cormac, a counselor from Ellie Mental Health. We met Cormac recently at the open house for their new office in Clifton Park, and knew we had to get him on the podcast! Cormac wanted to help people from a very young age, and naturally became a counselor. We found him kind, funny, with an ideal mix of knowledge, easygoingness, and a genuine caring heart. While he works with people across the whole age range, he specializes in working with children/teens, and especially boys. We talked a lot about the various strategies he uses to encourage male teenagers to talk about their emotions in a way that helps them understand that emotions are a natural part of the HUMAN experience. Cormac's services really run the gamut. From anxiety, depression & grief to sexual assault, domestic violence, physical abuse, and ADHD… Cormac can help. Stay tuned for more counselors from Ellie mental health! In the coming weeks, we'll be sharing some more great interviews with several other counselors from Ellie. To schedule an appointment with an Ellie counselor, visit: elliementalhealth.com. They have locations all over, including 2 offices in NY's Capital Region: Latham and Clifton Park.Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

What are the Instigator and the Yogi up to this week? Better yet, what are they up to all the time?During a recent interview (tune in next week for that conversation), a guest asked us what our mission is. In our usual way, we tag-teamed a response on the spot, then reflected on it individually. This week we identify and unpack our mission, the mission of Pieces to Wellness.In short, our mission is to educate, inspire, and support. This holds true whether we're in the studio, on the bike, on the yoga mat, behind the zoom camera or just out and about in the world. We truly walk our talk and strive to practice our values day in and day out. Some days it comes easy, most days it feels like work. In each episode we plant seeds, one conversation at a time. It is our hope that these conversations provide you with new information, a touch of inspiration, and the support of knowing you're not alone. We're glad you're here!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

The title of our podcast, Pieces to Wellness, can be interpreted in several ways. One is that wellness is like a puzzle and the image on the puzzle that we aspire to is different for everyone. Wellness is a broad, holistic concept with many interconnected parts. This week, we list as many parts or pieces as we can think of - those that help us most and those that we struggle to remember to implement.We don't suggest that you try to put the whole puzzle together in one sitting, and you especially don't have to do it all by yourself. The actual pieces that complete your individual puzzle may even shift and evolve over time and that's ok. We hope to give you an idea of some of the pieces that work best for us, hoping that this will help you realize what works best for YOU. Plus, we LOVE lists. So if you don't know where to start, jot down the pieces that resonate for you and pick one or two to put into practice. A couple additional pieces that we thought of after the fact: staying off social media as much as possible, autonomy/sovereignty - thinking and acting for yourself, self-efficacy - simply believing that you can succeed, and service to others can all be key components to a life of wellness.If you liked this episode, check out our Recipes for Wellness episode. Think of it like taking the ingredients in this episode and combining them into your own recipe for wellness!Is there something you're struggling with? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below: Send us Fan Mailhttps://a.co/d/h7AQf91

Purpose. Joy. Flow. Kindness. Our guest this week is Leon Logothetis, widely known as "the kindness guy." This conversation is sure to boost your spirits, warm your heart, and maybe even inspire some faith in the inherent kindness of humanity.Leon shares his story of what inspired him to step away from a life that looked "successful" on the outside, but was deeply unfulfilling to him personally. In search of the lived experience of kindness, he journeyed to many places around the world, relying on the kindness of others to literally sustain him as he traveled. As you might imagine, this adventure led to profound experiences, deep introspection, and some truly extraordinary stories. Leon chronicled this journey in The Kindness Diaries which is available on Netflix and Prime Video. Most recently, he released a film, The Kindness Within, also available on Prime Video (trailer linked here) which tells the story of his trip to India. Tim and Karen believe wholeheartedly that mental health is an inside job, and that being kind to yourself is one of the most important parts of holistic wellness, so we are delighted to welcome Leon to Pieces to Wellness. Check out all of Leon's offerings at: https://www.leonlogothetis.com/.Kindness changes everything.Do you have a suggestion for a possible guest? Or something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week's episode discusses a common feature of depression and anxiety known as rumination. Rumination is also described as overthinking, and like many other symptoms of depression and anxiety, it tends to fuel itself. Ultimately, when we're ruminating, we're not being present or mindful, we're retelling old stories and/or anticipating possible future scenarios worriedly. While these thoughts may be attempts to protect ourselves, they are generally not helpful, and often completely untrue.The antidote to rumination is mindfulness. But when you're in the grips of repetitive ruminative thinking, how do you break free? We share some key approaches that have worked for us - all of which involve interrupting our own thoughts - challenge those stories, assumptions, and worries. Movement is a great place to start. Karen shares the recovery mantra, "move a muscle, change a thought." Stopping ruminative thinking is a process - some days will be better than others. Noticing when you're ruminating, calling yourself out on it, and doing something about it, even something small, can make a huge difference. Once you find what works for you, rinse and repeat. Consider this a new tune up tool in your toolbox.Is there something you're struggling with? Something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Another guest episode! This week we welcome Annah Elizabeth, founder and creator of the Five Facets of Healing Program. Annah's story is truly miraculous. Annah turned her intense personal experiences of loss, betrayal, and grief into an extraordinary approach to healing that includes physical, mental, emotional, and spiritual healing. She shares her story with such openness and vulnerability and then describes the healing approach that emerged. Annah combines the modalities of Integrated Energy Therapy (IET) and other intuitive spiritual services with more traditional approaches. She is a widely renowned speaker who has been featured on the TEDx stage as well as in online forums such as Tiny Buddha and Open to Hope.This conversation just begins to scratch the surface of Annah's offerings and tools, all of which are rooted in her own experience and supported by the bigger interconnectedness that all of humanity shares. We are honored to share this conversation and hope to have Annah back again soon!To learn more about Annah and her offerings, visit: https://annahelizabeth.com/.Is there something you're struggling with? Something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected] check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week we welcome a powerful guest, Vicki Savini. Vicki is one of those people whose mind and heart go full steam ahead all the time - she loves her people and pets deeply, and her compassion is endless. And, she is honest, open, direct, vulnerable, and creative. We get into all these things.Vicki is a teacher, writer, mom, speaker, and intuitive life coach. She wears all kinds of hats, rising to the situations in her life and the lives of others with grace and dignity. She believes that fear is the root cause of the increase we are seeing in anxiety and depression, and her books and other services offer others a path to self love - the opposite of fear. Vicki opens up about what led her to prioritize her mental wellbeing, and what continues to motivate her to share her 7 Essentials - tools that empower others to balance mind, body, spirit, and love our whole selves. She gets vulnerable about her own experiences of loss and loneliness, and how these experiences helped her grow and develop into the powerful force you hear in this episode. You can check out all of her services at https://vickisavini.com/. Her newest book, Burn The Damn Cape, is available on Amazon, and on her website under Products. Is there something you're struggling with? Something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected]. Please check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩 Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

Today, we rant. Productively, and diagnostically speaking.Here at Pieces to Wellness, we believe that while not everyone has mental illness, everyone has mental health. That's why we share tips, tools, strategies to keep you on the wellness side of the spectrum.We also believe that mental health is essential to overall wellness. All too often, people who live with mental health challenges are reduced to their diagnoses. And we are so much more than that. We recognize that there are some ways in which diagnostics can be useful, and we emphasize how and why we should not let our diagnoses define or limit us. We are more than the sum of our parts, and our mental health diagnoses are just some of the pieces that make us who we are. Is there something you're struggling with? Something you'd like to hear us discuss?Reach out on IG @piecestowellness or shoot us an email at [email protected]. Please check out our other episodes and tell a friend!Remember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩 Get a copy of Tim's book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91

This week we are honored to welcome the venerable Robina Courtin to Pieces to Wellness. Robina is a Buddhist nun with a remarkably direct, take charge personality that comes through immediately in our conversation. Robina generously shares her wisdom with a real love for humanity that shines through. Together, we explore various daily practices that can literally help us change the way we think. Robina shares with us the importance of things like compassion, meditation, freedom, truth, and skillfully offers strategies to support us all in weaving these things into our day to day life. Consistently engaging in practices like meditation impacts how we experience and respond to our emotions and can have a significant positive impact on our quality of life. Robina also gets personal with us, sharing a bit about her own journey throughout her life. She shares her wisdom regularly on IG @robinacourtin. If you want to hear more, she also has a YouTube channel:        http://www.youtube.com/@RobinaCourtinYouTube. Here's a quote that stuck for us:Happiness is the mind that is free from attachment and the other neuroses... clear, blissful, happy and stable.” — Ven. RobinaIf you enjoy this episode, check out our conversation with Timber Hawkeye: Just Keep SwimmingRemember - The road to a better you is paved with pieces to wellness…Like, Follow, Share 🧩 Did you know that Tim's a published author? Get a copy of his book, Never Underestimate the Power of You by clicking the link below:Send us Fan Mailhttps://a.co/d/h7AQf91