SHORESIDE: Without The Couch

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets   Dr. Katharina Meister discusses the connection between hormones and sleep, including the role of melatonin and sleep-related hormones. She emphasizes the importance of sex hormones in maintaining healthy sleep patterns and the impact of sleep deprivation on hormone regulation and overall health. Dr. Meister also highlights the role of exercise in hormonal regulation and sleep quality, as well as the connection between gut health and sleep. She provides advice on when to seek professional help for sleep disturbances and shares ongoing research and emerging trends in naturopathy. Finally, she offers actionable tips for optimizing hormonal balance. In this conversation, Katarina Meister discusses strategies for managing stress and optimizing hormonal health. She emphasizes the importance of incorporating restorative activities into daily routines and recommends a 3-2-1 exercise approach, consisting of three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Katarina also highlights the significance of nutrition in regulating cortisol levels and suggests including fiber, fat, and protein in meals. She provides tips for reducing sugar cravings and advises gradually reducing caffeine intake. Katarina explains the process of an initial consultation and the potential use of adaptogens and nutritional supplements to support hormonal balance. She also mentions the benefits of genetic testing for personalized medication response. The conversation concludes with a focus on establishing a routine and taking action steps such as walking and switching to green tea.   Takeaways Incorporate restorative activities into your daily routine to manage stress and optimize hormonal health. Follow the 3-2-1 exercise approach: three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Pay attention to nutrition by including fiber, fat, and protein in meals to regulate cortisol levels. Reduce sugar cravings by ensuring meals are balanced and gradually eliminating added sugars. Consider gradually reducing caffeine intake and switching to green tea for better cortisol regulation. Consult with a healthcare professional for an initial assessment and potential lab testing to identify hormonal imbalances. Explore the use of adaptogens and nutritional supplements to support hormonal balance. Consider genetic testing to understand personalized medication response. Establish a routine and hold yourself accountable to maintain healthy habits. Take action steps such as walking and switching to green tea to improve overall well-being.   Lakeside Natural Medicine https://lakesidenaturalmedicine.com/practitioners/drmeister/  ⁠Hooga: Red Light Therapy⁠⁠ I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠⁠Use code Wisconsin12 for 12% off⁠⁠   Equilife ⁠⁠Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149!⁠⁠ Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients.  Top 5 Books on Body and Mind Connection ⁠The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma⁠ ⁠Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice⁠ ⁠DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety⁠ ⁠Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health⁠ ⁠Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded  

In this episode of the Wisconsin Wellness Podcast, Laurie Groh talks with Elizabeth Grojean, founder of Baloo Living, about the science and story behind her ethical weighted blanket brand. Elizabeth shares how a leap of faith to Bali turned into a thriving business—and how slowing down can lead to deep transformation. You'll also hear: Why deep pressure touch helps regulate your nervous system How weighted blankets improve sleep quality, reduce anxiety, and even help during trauma work The importance of listening to your body over your inner critic How stress isn't always bad—it can fuel purpose Why sleep equity matters for kids and how Baloo supports mental health nonprofits 🔗 Get 10% off at BalooLiving.com with code wisconsinwellness 🎧 Listen now on Spotify: https://open.spotify.com/show/2pGeHlpsWqdg4sTCpAGm3G?si=e5b4bc9098da4bc0 📚 Learn about The Pajama Program and SeaTrees ✅ One Action You Can Take Today: Try a 5-minute grounding break with a weighted blanket — even midday. Give your body a moment of stillness and see how your nervous system responds. And if you don’t have one, maybe this is your nudge to check out Baloo (10% off with code wisconsinwellness at balooliving.com).  

Guest: Bradley Brown, MS, LPC-IT – Therapist at Shoreside Therapies Host: Laurie Groh, MS, LPC – Shoreside Therapies Description: In this special Father’s Day episode, Laurie sits down with Shoreside Therapies’ Bradley Brown to talk about the evolving mental health needs of dads. From identity shifts to emotional modeling and burnout, this conversation is packed with honest insights and practical tools. Whether you're a dad, partner, or someone supporting one, you'll leave with ideas for reflection, connection, and real growth. What We Cover: The invisible load of fatherhood Why “dad guilt” is real—and what to do about it How to model emotional literacy for kids Breaking generational patterns in parenting Navigating loneliness and building male friendship Identity loss and postpartum mental health in men Quick, doable strategies for better mental health today Resources & Links: 🌊 Shoreside Therapies – Therapy for Men 👨‍⚕️ Meet Bradley Brown 📝 Free Reflective Worksheet for Dads (optional—let me know if you want this!) 🎧 Listen to more episodes: wisconsinwellnesspodcast.com

In this eye-opening conversation, Laurie Groh is joined by Shoreside Therapies’ Victoria Hagan to explore how small daily choices can make a big impact on our brain health. From forgetting why you walked into a room to boosting memory and clarity as you age, this episode breaks down the science and gives you actionable tools. Learn about the five key pillars of cognitive wellness—nutrition, exercise, sleep, social engagement, and stress reduction—and how these changes can reduce your risk of dementia by up to 40%! Plus, Victoria shares insights from the fascinating Nun Study and leads us through a calming box-breathing practice. Why You Should Listen: Understand the difference between normal aging, mild cognitive impairment, and dementia Get inspired by stories of super-agers and nuns who showed no memory decline Walk away with easy-to-implement daily habits to protect your brain Book a free 15-minute consult with Victoria Hagan: 📞 Meet Victoria at Shoreside Therapies

No waitlists. No jumping through hoops. Just real therapy, when you need it. Explore our services and meet your match today. Visit Shoreside Therapies. or set up a free consult today! ⁠⁠https://shoreside.mytheranest.com/appointments/new⁠ Join our community! ⁠WWP Newsletter⁠⁠⁠ ⁠⁠⁠⁠ ⁠Join our WWP Facebook group⁠⁠⁠⁠  This podcast explores the significance of grief education and the Grief Mentor Method with guest Julianne Manske Rollefson, a grief educator and podcast host. Listen as Laurie and Julianne discuss the universal experience of grief, the necessity of acknowledging and processing it in various life changes, and the role of rituals in coping with losses like death, divorce, or job loss. Rollefson introduces a holistic approach to grieving, emphasizing mindfulness, energy management, nourishment, outdoor activities, and the importance of incorporating rituals and rest in navigating grief.TakeawaysGrief is inherent in change and is experienced by everyone at some point in life. There is a lack of education and support around grief in the workplace and society. The five stages of grief model is limited and does not capture the complexity of grief.Acknowledging and understanding grief is essential for providing effective support. Continuing bonds with loved ones who have passed can be a helpful way to navigate grief. Continuing bonds in grief allow for a healthy and ongoing relationship with the deceased in a different way. The Grief Mentor Method, which stands for mindfulness, energy, nourishment, translation, outside, and ritual/rest, provides a comprehensive framework for navigating the grief process. Grief is a complex and multifaceted experience that involves holding multiple emotions simultaneously.Rituals and rest are important components of the grief process, allowing for the integration and honoring of the loss. Grief can be experienced in various contexts, including death, divorce, and job loss, and finding ways to acknowledge and mark these losses is essential. Chapters 00:00 Introduction and Background 02:58 The Impact of Grief and Loss 06:01 The Need for Grief Education in the Workplace 11:30 Exploring the Limitations of the Five Stages of Grief 20:14 Continuing Bonds: Honoring Loved Ones in Grief 21:51 Introduction to Continuing Bonds in Grief 30:23 The Grief Mentor Method: Mindfulness, Energy, Nourishment, Translation, Outside, and Ritual/Rest 37:09 The Complexity of Grief: Holding Multiple Emotions 38:14 Integrating and Honoring the Loss: Rituals and Rest 39:06 Grief in Different Contexts: Death, Divorce, and Job Loss Julianne Manske Rollefson To learn more about Julianne and her work, visit shoresidetherapies.com, or follow her on Instagram at ⁠@juliannerollefson⁠. ⁠Grief Group At Shoreside Therapies⁠Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠⁠ online and get into therapy within a week!

Set up a free 15-minute consult today!  Now offering video counseling.  Click the link to set up a time that works for you. ⁠https://shoreside.mytheranest.com/appointments/new⁠ 🎯 Why You Should Listen: Are your thoughts running the show? In this episode, Laurie Groh breaks down how Cognitive Behavioral Therapy (CBT) helps you identify thought traps, challenge spirals, and reframe your inner dialogue. If you struggle with overthinking, labeling, or feeling like your emotions run your life—this one’s for you. 💡 Key Takeaways: You’re not your thoughts. You’re the listener, not the narrator. Thought traps like catastrophizing and labeling create intense emotions with no solutions. A grounding or breathing exercise can shift your state in just 2 minutes. Reframing is about honesty, not toxic positivity. Naming a feeling reduces its intensity—“name it to tame it.” CBT works best with daily, consistent practice. Your brain can change—hello, neuroplasticity! 🔧 What You’ll Learn: How to identify common cognitive distortions A step-by-step framework to reframe thoughts How to stop the text spiral of doom The one-word change that makes “should” statements less dreadful A grounding practice to use mid-spiral Why labeling is not helpful (unless it’s lovingly calling yourself a nerd) 📥 Free Resource: ⁠Download the 5-Minute Reset Rituals⁠ – A collection of grounding tools and mindset shifts to support your mental wellness. 📣 Join the Conversation: Have a thought trap you want to reframe? Tag @WisconsinWellnessPodcast on IG or DM Laurie with your biggest aha from the episode! Episode Sponsors and links: ⁠⁠Headspace⁠⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. ⁠⁠Blinkist⁠⁠: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

You know what healthy boundaries look like, but how do you actually set them? Part one of our Boundaries Workshop was all about awareness, but this episode will help you take action. Laurie further explores why boundary-setting can feel so difficult and how we can avoid the exhaustion, resentment, and overwhelm that builds when boundaries aren't honored — by you or others. You'll walk away with tools and strategies to overcome the guilt of saying "no," shift your mindset, and manage your emotions as you practice boundary work. Tune in to walk through our Healthy Boundaries Checklist and get quick tips for maintaining healthy boundaries! Topics discussed in this episode: Introduction (00:00) Healthy boundaries checklist (01:24) Strategies to shift your mindset around boundaries (03:29) Reframing boundary statements (06:45) How to deal with the guilt of boundaries (08:55) Tips for maintaining boundaries (11:55) Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠ Episode Sponsors and links: ⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. ⁠Blinkist⁠: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

Does saying no feel impossible? Are you constantly overwhelmed by everyone's demands? Afraid to disappoint others? These are signs of poor boundaries. Listen to this live workshop as we explore why boundaries are so much more than just saying “no” — with real-life examples and insights to help you understand what healthy boundaries really look like. We dive into the difference between automatic and conscious boundaries, when boundaries should be flexible, and the reasons why so many people struggle to set the right boundaries. You’ll learn how to spot the signs of poor boundaries in your own life and start making a change! Topics discussed in this episode: Introduction (00:00) Internal boundaries exercise (01:48) Two types of emotional boundaries (04:12) The challenges of automatic boundaries (08:59) Why boundaries vary by relationship (10:10) Benefits of boundary setting (12:08) Signs you have poor boundaries (22:11) Why people struggle with boundaries (24:15) Rigid boundaries: signs and causes (30:14) Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

We grew up hearing "boys don't cry," but more men are choosing emotional connection — and it’s changing everything. In this episode, men’s group facilitator Jason Lange explains how these spaces help men unlearn emotional suppression and give themselves permission to be vulnerable and simply feel. We explore how our culture has shaped men's emotional experience, the impact emotional detachment has on the body and relationships, and what healthy masculinity actually looks like. Join us to learn how men are finding healing through presence, connection, and support! Topics discussed in this episode: Introduction (00:00) Jason’s transformative men’s group experience (02:49) Rites of passage and models of masculinity (05:35) Grief and anger as paths to healthy emotional expression (09:18) The physical effects of emotional disconnection (11:50) What brings men to finally seek support (13:08) The mind-body connection in emotional growth (16:38) How vulnerability shifts relationship dynamics (20:12) What to expect from in-person and virtual men’s groups (26:53) Finding true connection in friendships (28:29) The benefits of joining a men’s group (31:15) Explore more about men's groups and Jason's work at EvolutionaryMen! https://evolutionary.men/ Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Your poor time management might really be a boundary issue in disguise. In this episode, we dive into all things boundaries with health and wellness coach Annie Delre. From saying “no” at work to reducing screen time at home, Annie shares practical strategies to help you reclaim your time and find relief from burnout and digital overwhelm. You’ll learn how to stop wasting time on your devices, increase productivity, and build the confidence to set boundaries — even when it feels uncomfortable. Tune in for easy tips you can put into action right away! Topics discussed in this episode: Introduction (00:00) How Annie became a health and wellness coach (01:31) Differences between therapy and coaching (05:01) Understanding boundaries and their impact (09:45) Tips for setting work boundaries (13:12) Easy steps to build confidence (18:21) Strategies for setting digital boundaries (22:56) An easy time management exercise (30:13) Annie’s coaching services (32:10) Connect with Annie Delre: https://www.anniedelre.com/ Download Annie’s Mastering Wellness Manual FREE! Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Feeling sexy starts with feeling good — mind, body, and plate. Amy Reiley, food expert and author of Eat Something Sexy, takes a playful, practical approach to how food affects mood, libido, and sexual performance. In this episode, she breaks down the science behind aphrodisiac foods, what foods boost energy and heighten desire, and the differences between men’s and women's sexual health. From everyday habits to creating “peak love experiences,” Amy offers simple, flirty strategies to feel more confident and more connected with your partner. Tune in to learn why food is the secret ingredient to a great sex life! Topics discussed in this episode: Introduction (00:00) Amy’s career path to aphrodisiac foods (02:09) The link between nutrition and sex drive (04:44) Heart-healthy foods for sexual performance (06:09) What to eat for a higher libido (8:00) Creating intimate moments with food (09:30) Why you should schedule sex with your partner (12:38) Developing recipes for better sex (17:35) Why women’s sexual health is so complex (22:03) Connect with Amy Reiley: https://www.eatsomethingsexy.com/ https://x.com/forkmespoonme https://www.linkedin.com/in/AmyReiley Fork Me, Spoon Me: The Sensual Cookbook (Limited Edition) Romancing the Stove: The Unabridged Guide to Aphrodisiac Foods Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Stress and pressure aren’t as unavoidable as you think. According to Dr. Brian Hite, performance psychologist, stuntman and resilience coach, the key to thriving in high-stakes situations is already in your control — and easier to tap into than you realize. In this episode, we explore the science of resilience and challenge the idea that stress and pressure are essential for peak performance. Dr. Brian explains the difference between stress and pressure, why long-term change is hard to achieve, and how a simple mindset shift can transform the way you handle stress. Join us for a deep dive into resilience that will redefine how you approach stress and pressure! Topics discussed in this episode: Introduction (00:00) The intersection of stunts and psychology (04:56) The role of resilience in performance (07:31) Why real change is hard to sustain (12:02) The difference between stress and pressure (19:26) Are stress and pressure inevitable? (22:40) How to take back control and reduce stress (24:48) Connect with Dr. Brian Hite: http://www.BrianHiteGlobal.com https://www.facebook.com/brian.hite1/  https://www.linkedin.com/in/brianchite/  https://instagram.com/brian_hite23/ Shoreside Therapies ⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Between social media, the news, and constant notifications, our brains are on information overload 24/7. It’s no wonder so many of us feel scattered, stressed, and overwhelmed, but there are simple ways to stay connected without feeling drained. In this episode, the Shoreside Therapies team shares actionable strategies to manage your digital intake and prioritize your well-being. Learn how to set boundaries without guilt, balance advocacy with the need to stay informed, and stop doomscrolling. Tune in and start creating a healthier relationship with social media! Topics discussed in this episode: Introduction (00:00) Self-awareness exercise (02:00) The effects of information overload (04:02) Social media’s impact on behavior and health (07:34) News and social media habits check-in (13:16) How to set healthy boundaries (15:08) Mindful advocacy and engagement: (27:44) Guided grounding exercise (32:08) Managing the stress of staying informed (34:31) Shoreside Therapies ⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

If you had to rebuild your life from scratch, where would you start? After a series of unexpected losses and major life changes, Ray Martin found himself at a crossroads questioning everything he believed about success and happiness. What began as a short sabbatical abroad turned into a 14-year journey of self-discovery and personal growth — one that taught him powerful lessons he shares in this episode. Ray outlines the guiding principles that helped him start living his authentic life, his six rules for happiness, and what his experiences have taught him about mindfulness and uncertainty. Whether they come from social media, those around you or yourself, tune in as we discuss how to let go of the pressures that keep you from real happiness! Topics discussed in this episode: Introduction (00:00) Transforming setbacks into a fresh start (01:05) Ray’s journey to living an authentic life (6:07) Guiding principles for navigating change (09:36) The power of mindfulness (18:14) Six rules for happiness (19:59) Get a signed copy of Ray’s book, Life Without a Tie, on his website! http://www.lifewithoutatie.com Or, order his book on Amazon: https://amzn.to/4boiqUx You can also download a FREE sample of the book’s introduction here: https://lifewithoutatie.com/#excerpt Connect with Ray Martin: https://www.linkedin.com/in/coachraymartin/ Shoreside Therapies ⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Why do men sleep better than women? Is falling asleep quickly actually a sign of a problem? How can you break the cycle of revenge bedtime procrastination? Find out today as I speak to holistic sleep coach Morgan Adams about why so many of us struggle with sleep and what we can do to fix it — without relying on sleeping pills. We dive into the unique challenges women face, misconceptions that could be making things worse, and three techniques that can make a big difference in your sleep. Hit play now to learn how to stop self-sabotaging your rest and start sleeping better! Topics discussed in this episode: Introduction (00:00) Becoming a sleep coach (01:56) Factors that impact women’s sleep (7:29) How to stop revenge bedtime procrastination (13:22) Techniques for better sleep (18:34) Understanding the 3AM wake-up (25:49) The truth about night owls and early birds (28:17) Do blue light-blocking glasses actually work? (30:49) Connect with Morgan Adams: https://instagram.com/morganadams.wellness/ Download “Awake Again at 3 AM? Your Guide To WHY You’re Waking Up And WHAT To Do About It” for FREE! https://www.morganadamswellness.com/awake-again Shoreside Therapies ⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Tired of fighting or feeling resentment? There’s a way to resolve conflict without letting your emotions take over. Lindsey Karnick, LCSW, MSW, MA, joins me today to explore why conflicts escalate and the cycle of resentment and defensiveness. Learn how to manage your expectations, express emotions without making things worse, and most importantly — stop fighting. You'll gain a deeper understanding of your role in conflict and walk away with actionable strategies to break unhealthy patterns and communicate in a way that actually works. Tune in now for Lindsey’s insights that will change the way you approach tough conversations in your relationships! Topics discussed in this episode: Introduction (00:00) Understanding resentment in relationships (01:48) The power of self-driven emotional resolution (5:25) How to effectively address resentment and unmet needs (8:58) Preventing defensiveness during conflict (14:04) The role of vulnerability and ego (22:05) Articulating feelings vs. acting out feelings (30:54) Try this strategy in your next conflict (34:09) Connect with Lindsey Karnick: https://onwardpsychservices.com/ https://www.instagram.com/onwardpsychservices/ https://www.linkedin.com/in/lindsey-carnick-therapist/ https://www.facebook.com/profile.php?id=61565593732809 Shoreside Therapies ⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

Medical breakthroughs often come from unexpected places. Few are more controversial than cannabis, but the science is hard to ignore. In this episode, Dr. Joseph Rosado unpacks the science behind the endocannabinoid system, its overlooked potential in medicine, and the challenges patients face in accessing medical cannabis. We also discuss the ground-breaking use of cannabis for Alzheimer’s disease, what most people don’t understand about cannabis, and what patients should know before seeking treatment. Join us to learn about the benefits of cannabis in healthcare! Topics discussed in this episode: Introduction (00:00) Dr. Rosado's unconventional journey in medicine (01:55) The science behind the cannabinoid system (14:13) Discovering the benefits of cannabis for Alzheimer’s (16:38) Navigating medical cannabis laws in different states (22:46) Get tickets to the Wisconsin Cannabis Industry and Policy Summit on February 27th! https://www.eventbrite.com/e/2025-wisconsin-cannabis-hemp-summit-registration-1146365452929 Learn more about the event here: https://madison365.com/indigenous-industry-cannabis-association-to-host-third-ever-wisconsin-cannabis-industry-and-policy-summit-in-crandon/ Connect with Dr. Joseph Rosado: https://josephrosadomd.com/ https://www.youtube.com/@thedrrosadoshow https://www.linkedin.com/in/drjosephrosado/ https://www.instagram.com/dr.josephrosado/ https://www.facebook.com/groups/532523077376246 Excited to share that I've teamed up with Hooga! 🌟 Discover their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's amplify wellness together!  For 12% off, use Promo code: Wisconsin12 Shoreside Therapies ⁠⁠https://shoresidetherapies.com/⁠⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠⁠https://wisconsinwellnesspodcast.com/⁠

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  Hustle culture is overrated. Real success comes from balance, not burnout, but many leaders are still getting it wrong. In the high-stress world of law, Kyle Kaufman of Hawley, Kaufman & Kautzer, S.C. understands how the relentless demands of the job impact both performance and well-being — and why leadership needs to change. Today, he shares how he’s transformed his firm to build a healthy, supportive workplace culture. Tune in for insights on addressing burnout, overcoming organizational pitfalls, and improving team dynamics! Topics discussed in this episode: Introduction (00:00) The high-stress culture in law firms (01:53) Transitioning from lawyer to supportive leader (06:51) The impact of burnout on performance (10:00) The five dysfunctions of a team (16:56) Creating a healthy, happy workplace (22:25) The importance of open communication (26:06) Balancing well-being and success as a business owner (31:41) Attorney Kyle Kaufman | Attorney at Law Hawley, Kaufman & Kautzer, S.C. Phone: (920) 457-4800 www.hkklawoffices.com [email protected] Connect with Kyle Kaufman: https://www.instagram.com/attorney_kyle_kaufman/ https://www.linkedin.com/in/kylekaufman https://www.facebook.com/attorneykylekaufman Subscribe to the Meaningful Ideas Trading Club: https://www.youtube.com/@meaningfulideastradingclub9167 Shoreside Therapies ⁠https://shoresidetherapies.com/⁠ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace ⁠https://headspace.pxf.io/oqGZBo⁠ Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast ⁠https://wisconsinwellnesspodcast.com/⁠

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  Gratitude has the power to reframe how you see the world. But how do you start? This episode with Phil Barth, author ofGreat Things Happen Every Day, will help you take small steps toward gratitude that lead to big shifts in your mental health. He shares tips for managing stress and conflict, blocking out negativity, and making gratitude part of your daily routine. Discover how practicing gratitude can reduce stress, improve relationships, and bring more joy to your life! Topics discussed in this episode: Introduction (00:00) Phil’s discovery of the power of gratitude (00:51) The impact of gratitude on mental health (03:18) How to start your own gratitude journey (06:06) Phil’s book,Great Things Happen Every Day (11:38) Building up a gratitude mindset (13:53) Finding the time for gratitude (17:55) 9 S’s for stress management (22:17) The role of humor, play and safety (26:25) Connect with Phil Barth: https://www.facebook.com/phil.barth.7 https://www.linkedin.com/in/phil-barth-1652971/ www.philbarth.com Download the 9 S’s for Successful Stress Management: https://philbarth.com/wp-content/uploads/philbarth-9s-handout.pdf Shoreside Therapies https://shoresidetherapies.com/ Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. Headspace https://headspace.pxf.io/oqGZBo Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world. Wisconsin Wellness Podcast https://wisconsinwellnesspodcast.com/

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  When’s the last time you gave yourself permission to slow down? For Emmett Kilduff, founder of Pitstop, it was a major health scare that inspired him to leave behind a demanding career and build a life rooted in purpose and well-being. In this episode, we explore how Pitstop harnesses the power of intentional pauses to help men break free from societal expectations and focus on what really matters. Our discussion highlights the cultural barriers that make it difficult for men to be vulnerable, the importance of adopting a growth mindset, and the vital role of community support in fostering emotional growth and connection. If you’ve been feeling stuck or in need of a reset, this episode is for you! Topics discussed in this episode: Introduction (00:00) Introduction to Emmett Kilduff and Pitstop (01:06) Emmett’s life-altering health scare (03:36) The importance of intentional pausing (05:59) Pitstop’s mission and “Four Cs” framework (07:19) Breaking down the stigma of male vulnerability (11:55) The impact of shifting gender expectations (13:13) How feedback and a growth mindset fuel personal growth  (17:09) Fostering connection and community through technology (21:46) Connect with Emmett Kilduff: https://www.linkedin.com/in/emmettkilduff/ Learn more about Pitstop: www.takeapitstop.com Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into mental health therapy within a week! https://shoresidetherapies.com/ Wisconsin Wellness Podcast https://wisconsinwellnesspodcast.com/ Top 5 Books on Mental Health, Work and Balance. ⁠⁠⁠Designing Your Life: How to Build a Well-Lived, Joyful Life⁠⁠⁠ ⁠⁠⁠Yes, You Can Talk About Mental Health at Work, Here's Why...and How to Do It Really Well⁠⁠⁠ ⁠⁠⁠The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health⁠⁠⁠ ⁠⁠⁠Conquering Burnout in a Toxic Workplace: Techniques for Transforming Stress and Escaping Anxiety So You Can Stay Motivated and Take Control of Your Career⁠⁠⁠ ⁠⁠⁠Get Over 'I Got It': How to Stop Playing Superwoman, Get Support, and Remember that Having It All Doesn’t Mean Doing It All Alone⁠⁠

Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into mental health therapy within a week! In this episode of the Wisconsin Wellness Podcast, host Laurie Groh welcomes therapistKristen Holmes fromShoreside Therapy to discuss the concept of ambiguous loss and its impact during the holiday season. They delve into the types of ambiguous loss, such as psychological presence with physical absence and vice versa, and provide examples to help listeners identify their own experiences. The conversation also touches on how various age groups, including children and adults, react differently to these feelings and share strategies for managing stress and expectations during this busy time of year, including setting boundaries and prioritizing self-care.  The episode aims to offer insightful tips for those struggling with the holiday season and ambiguous loss, encouraging listeners to seek therapy if needed. 00:00 Welcome to the Wisconsin Wellness Podcast 01:34 Understanding Ambiguous Loss 03:02 Types of Ambiguous Loss 03:33 Examples of Ambiguous Loss 06:26 Ambiguous Loss During the Holidays 10:08 Grief in Children and Adults 14:26 Coping Strategies for the Holidays 19:58 Setting Boundaries and Self-Care 24:15 Conclusion and Contact Information Reach out to Kristen Holmes https://shoresidetherapies.com/staff/kristen-holmes-lpc Shoreside Therapies:  Shoreside Therapies is a boutique counseling service that puts you first, providing outstanding therapy, coaching, and support. Book a⁠free 15-minute consultation⁠ online and get into therapy within a week! Headspace is your go-to app for mindfulness, offering guided meditations, sleep sounds, and tools to help you feel calmer and more focused every day. Whether you have five minutes or an hour, Headspace makes caring for your mind easy and accessible. Right now, you can get a full year for under $50! 30% off Top 5 books on Grief “⁠When Breath Becomes Air⁠" by Paul Kalanithi "⁠It's OK That You're Not OK: Meeting Grief and Loss in a Culture That Doesn't Understand⁠" by Megan Devine "⁠The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief⁠" by Francis Weller "⁠The Orphaned Adult: Understanding and Coping with Grief and Change After the Death of Our Parents⁠" by Alexander Levy "⁠Option B: Facing Adversity, Building Resilience, and Finding Joy⁠" by Sheryl Sandberg and Adam Grant

Boost Productivity & Unleash Creativity by Doing Less In this episode of the Wisconsin Wellness Podcast, host Laurie Groh welcomes special guest Joe Sanok, podcast host of 'Practice of the Practice,' and author of 'Thursday is the New Friday.' Joe discusses the importance of slowing down to enhance productivity, the concept of a four-day workweek, and balancing work-life priorities. They explore how historical work schedules evolved, the benefits of a 32-hour workweek, and practical tips for both entrepreneurs and everyday individuals to incorporate rest and creativity into their routines. Joe also shares insights on aligning wellness with realistic expectations and the power of intentional inaction for personal growth and well-being. 00:00 Welcome to the Wisconsin Wellness Podcast 01:23 Introducing Joe Sanok: Mental Health Therapist and Author 02:39 Joe's Connection to Wisconsin and Fun Debates 04:12 The Midwestern Work Ethic and Slowing Down 04:38 The Case for a 32-Hour Work Week 08:53 Historical Perspective on the Work Week 14:53 Practical Tips for Slowing Down 19:26 Redefining Wellness and Final Takeaways 22:39 Conclusion and Farewell Joe Sanok’s New Book: ⁠⁠Thursday is the New Friday⁠⁠ This episode is brought to you by: ⁠⁠⁠⁠Shoreside Therapies⁠⁠⁠⁠ : Free 15-minute consult. Book a therapy appointment conveniently online and get into therapy within a week! ⁠Blinkist⁠⁠: Learning something new daily is a fantastic practice. 40% off for a limited time. ⁠Headspace⁠: 14 days free with this link. MICHAEL PHELPS cold tub: ⁠Chilly GOAT Cold Tub⁠  ⁠⁠⁠Join our Newsletter⁠⁠⁠ ⁠⁠⁠Join our WWP Facebook group⁠⁠⁠ ⁠⁠⁠Free Workshops and Worksheets⁠⁠⁠ Laurie's Top 5 Recommended Books on Habits: ⁠⁠The Power of Habit⁠⁠ ⁠⁠Atomic Habits⁠⁠ ⁠The One Thing⁠ ($1.79 for a limited time) ⁠The 7 Habits of Highly Effective People⁠ ⁠Tiny Habits: The Small Changes That Change Everything⁠ (Free with Kindle Unlimited) To Connect with Joe Sanok: ⁠Instagram⁠ ⁠Linkedin⁠ ⁠Facebook

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode of the Wisconsin Wellness Podcast, host Lori Groh speaks with clinical psychologist and author Susan Beth Miller about her journey from psychology to writing fiction. They explore the connections between therapy and storytelling, the development of characters, and the transformation that occurs both in therapy and in writing. Susan shares insights on creating unlikable characters and the importance of understanding the humanity behind their actions. The conversation highlights the parallels between being a therapist and a writer, emphasizing the need for receptivity and curiosity in both fields. In this conversation, Susan Beth Miller and Laurie Groh explore the intricate relationship between empathy and writing, discussing how writers often need to empathize with their characters to create relatable narratives. They delve into the therapeutic aspects of writing, particularly journal writing, and how it can help individuals process emotions. The discussion also touches on the challenges of creative expression, especially when individuals feel blocked or discouraged. Susan shares insights about her new book, 'By the Way, I Love You,' which addresses themes of mother-daughter relationships and personal growth during the transition to college. The conversation concludes with a reading from the book, highlighting the emotional depth of the characters and their experiences. Takeaways Susan transitioned from writing fiction to psychology and back. The link between therapy and writing lies in character development. Therapists have the privilege of hearing people's stories. Writing can be a way to process and understand complex emotions. Character development can be both active and passive. Writers often collect ideas like foragers in nature. Creating unlikable characters can be a significant challenge. Understanding the humanity behind dark actions is crucial. The process of writing can lead to unexpected character evolution. Both therapy and writing require patience and receptivity. Empathy is crucial for writers to create relatable characters. Journal writing can be a valuable therapeutic tool. Creative expression can be hindered by past experiences. Seeing potential in others can be bittersweet when they don't pursue it. Transitions in life, like going to college, can be challenging. Mother-daughter relationships are complex and impactful. Environmental themes can parallel personal narratives in literature. Writing can help individuals process overwhelming emotions. Characters often reflect the struggles of their authors. Literature can serve as a mirror for personal growth and understanding. Susan Beth Miller's Links: susanbethmiller.com  @booksbarksandbeauty (Instagram) https://www.facebook.com/millerwriter/ https://www.linkedin.com/in/susan-miller-56a78424/ https://www.goodreads.com/author/dashboard?ref=nav_profile_authordash https://www.amazon.com/stores/Susan-B.-Miller/author/B001IXU0Z8?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true Shoreside Therapies:  Shoreside Therapies is a boutique counseling service that puts you first, providing outstanding therapy, coaching, and support. Book a⁠free 15-minute consultation⁠ online and get into therapy within a week! ⁠Hooga: Red Light Therapy⁠⁠ I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠⁠Use code Wisconsin12 for 12% off⁠⁠ Equilife ⁠⁠Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149!⁠⁠ Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients. ]

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode of the Wisconsin Wellness Podcast, host Laurie welcomes Eric McHugh, a digital entrepreneur and President of ShopX and Dataing.io. Eric delves into his background, hobbies, and his transformative experience at a Vipassana meditation retreat. The discussion pivots towards his innovative dating app, Dataing.io, which uses AI to create authentic connections. Eric addresses common issues with traditional dating apps and explains how his platform aims to solve them by generating matches based on users' digital footprints and ensuring a safer, more effective dating experience. Laurie and Eric also touch on the broader impacts of positive relationships on mental health and community building. https://www.instagram.com/ericdmchugh/?hl=en00:00 Introduction to Eric McHugh01:15 Eric's Background and Hobbies02:28 The Concept of AI-Powered Matchmaking03:03 How Dotting.io Works03:27 Challenges in the Dating App Industry04:51 Unique Features of Dotting.io10:53 The Impact of Positive Relationships13:02 Future Features and Safety Measures19:14 Conspiracy Theories and Market Research21:53 Closing Thoughts on Hope and Dating23:39 How to Connect with Eric and Try the App OMGyes: Sexual pleasure is a fundamental aspect of human experience, and OMGyes is dedicated to educating and empowering individuals of all genders. With expert-led advice and educational content, OMGyes provides a safe and confidential platform for people to explore their sexuality with confidence. Episode Sponsors and links: Shoreside Therapies is a boutique counseling service that puts you first, providing outstanding therapy, coaching, and support. Book a⁠free 15-minute consultation⁠ online and get into therapy within a week! 5 highly recommended dating books Boundaries in Dating: How Healthy Choices Grow Healthy Relationships Authors: Dr. Henry Cloud and Dr. John Townsend The 5 Love Languages Singles Edition: The Secret That Will Revolutionize Your Relationships Author: Dr. Gary Chapman Modern Romance Author: Aziz Ansari Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love Authors: Dr. Amir Levine and Rachel Heller The Dating Playbook For Men: A Proven 7 Step System To Go From Single To The Woman Of Your Dreams Author: Andrew Ferebee

In this episode of the Wisconsin Wellness Podcast, hostLaurie Groh invites certified health and lifestyle coachKaren Viesta to explore the transformative journey of midlife for women. The conversation centers on reimagining midlife as a period of empowerment and freedom, combining wellness and elegance ('Wellegant') to create extraordinary health and vitality. They discuss societal pressures, the importance of simplifying life, and embracing midlife changes positively. The episode highlights the critical role of community, good nutrition, and essential supplements such as multivitamins and omega-3 fatty acids. Strength training's benefits for preserving muscle mass and bone density are also underscored, along with insights on using tools like bioimpedance scales to track body composition. Personal anecdotes and cultural comparisons enrich the dialogue, encouraging women to prioritize their health journey and join the Wisconsin Wellness community for ongoing support.01:17 Guest Introduction: Karen Viesta02:40 Defining Elegance and Wellness05:57 The Challenges of Midlife for Women08:16 Embracing the Second Half of Life15:24 The Importance of Community and Connectivity19:18 Understanding Perimenopause and Menopause20:15 The Importance of Community and Shared Experiences20:41 Essential Supplements for Midlife Wellness21:59 Choosing Quality Supplements25:35 The Role of Strength Training in Midlife28:54 The Benefits of Bioimpedance Scales32:07 Empowering Women to Take Control of Their Health33:10 Conclusion and Final Thoughts Listen to Karen's podcast Sign up for her newsletter here: https://wellegantwoman.com/free/ ⁠Hooga: Red Light Therapy⁠⁠ I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠⁠Use code Wisconsin12 for 12% off⁠⁠ Equilife ⁠⁠Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149!⁠⁠ Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients. There are also times when eating these difficult to digest foods is impossible to avoid. Gluten and Dairy Support Enzyme provides a powerful blend of enzymes that helps your body process and digest challenging foods, reducing GI distress. 5 insightful books tailored for women in Midlife stage: Why We Can’t Sleep: Women’s New Midlife Crisis Ada Calhoun delves into the unique challenges faced by Generation X women, offering a compelling analysis of midlife crises and societal pressures. Navigating the Messy Middle: A Fiercely Honest and Wildly Encouraging Guide for Midlife Women Ann Douglas provides an unapologetic look into the complexities of midlife, sharing strategies for thriving during this transformative period. Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter Dr. Ellen Albertson challenges outdated concepts of midlife, offering actionable steps to make this phase the most fulfilling yet. Women Who Spark After 50: Inspiration to Reinvent and Reignite Your Next Chapter Aleta Norris inspires women to embrace midlife as an opportunity for reinvention, providing guidance to reignite passion and purpose. Midlife, No Crisis: An Audacious Guide to Embracing 50 and Beyond Lisa Levine offers a refreshing perspective on aging, encouraging women to embrace midlife with confidence and audacity. These books provide valuable insights and practical advice for women seeking to navigate and embrace the midlife journey with confidence and clarity.

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode of the Wisconsin Wellness Podcast, the host welcomes Andrew Ronquetto, owner of a digital wellness platform called Bridging Wellness and Technology: Insights from BE ON Platform. The conversation explores BEYOND's capabilities to enhance the relationships between wellness professionals and clients by providing personalized data management solutions. Ronquetto explains the platform's goal to extend human connections beyond therapy sessions, and its ability to create 'journeys' that consolidate client-practitioner interactions and data points. The discussion also covers the platform's design focus on user experience, digital tool customization, and the ethical handling of personal health data. Andrew shares insights on bridging gaps in accessing holistic wellness information and the importance of secure, transparent technology use in mental health. The discussion highlights BE ON Platform's future potential in integrating various health professional insights into a cohesive experience, aiming to revolutionize how individuals manage their wellness journeys.00:00 Welcome to the Wisconsin Wellness Podcast00:20 Introduction to BE ON Digital Wellness Platform01:15 The Importance of Human Connections in Wellness02:09 Enhancing Practitioner-Client Engagement04:49 Customizing Wellness Journeys10:35 User Experience and Getting Started with BE ON16:39 Data Ownership and Privacy22:34 Future of Wellness Technology29:52 Closing Remarks and Contact Information For more information about Andrew Ronquetto and Be On: ⁠https://beonplatform.com/platform Episode Sponsors and links: ⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Shoreside Therapies is a boutique counseling service that puts you first, providing outstanding therapy, coaching, and support. Book a⁠free 15-minute consultation⁠ online and get into therapy within a week! Top 5 Books on Body and Mind Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode,Laurie Groh and therapistAmanda Lo discuss school stress, social anxiety, and imposter syndrome. She explains that stress is a physical or mental response to external events or stimuli, and it can be acute (short-term) or chronic (long-term). Amanda provides tips for managing stress, including prioritizing diet, sleep, and physical activity, engaging in fun activities, journaling and self-reflection, and practicing mindfulness. She also addresses social anxiety and suggests strategies such as role-playing, positive self-talk, and initiating conversations. Lastly, Amanda discusses imposter syndrome and offers advice on celebrating successes, practicing self-compassion, and letting go of perfectionism. She encourages individuals to seek support from a mental health therapist if they experience negative self-talk, difficulty enjoying life, physical symptoms, or challenges in meeting basic needs. Takeaways Stress is a physical or mental response to external events or stimuli, and it can be acute (short-term) or chronic (long-term). To manage stress, prioritize diet, sleep, and physical activity, engage in fun activities, journal and reflect on emotions, practice mindfulness, and build a supportive community. Social anxiety can be managed by validating emotions, being kind to oneself, challenging negative thoughts, using positive affirmations, and initiating conversations. Imposter syndrome is common among high-achieving individuals who feel they don't deserve their achievements. Overcoming imposter syndrome involves celebrating successes, accepting positive affirmations, cultivating self-compassion, and letting go of perfectionism. Seek support from a mental health therapist if experiencing negative self-talk, difficulty enjoying life, physical symptoms, or challenges in meeting basic needs. Find out more information about Amanda Lo andShoreside Therapies Book an online therapy appointment and get into therapy within a week!⁠ Shoreside Therapies⁠ offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. 2025 Play Therapy Conference Play is the center of a child’s universe—bring it to the center of your practice! The unmatched power of Play Therapy—the most trusted approach for helping children heal and thrive - the secret ingredient for trauma work for kids!

Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into mental health therapy within a week! In this episode of the Wisconsin Wellness Podcast,Lauri Budzynski MA, LPC, NCC, a child specialist from Shoreside Therapies, joinsLaurie Grohto discuss Jonathan Haidt's book 'The Anxious Generation.' The podcast delves into the effects of smartphones on Gen Z, highlighting the increase in anxiety, self-harm, and communication issues among young people since the proliferation of smartphones in 2010. They emphasize the importance of play, face-to-face interactions, and setting boundaries on phone usage to foster mental health and social development. They also touch upon parenting approaches, including free-range parenting and the risks of online predators. Practical advice is given on balancing technology use and encouraging independence in children. Takeaways Smartphones and technology have had a significant impact on the mental health and social lives of Gen Z. Play and face-to-face interaction are crucial for childhood development. Smartphones are designed to be addictive and can lead to excessive screen time and a lack of real-world experiences. Parents should strive to find a balance between allowing their children to explore and learn from their own experiences while also setting boundaries and providing guidance. It is important to be aware of the challenges and fears that parents face in today's world and to support each other in making decisions that promote healthy development. Set boundaries and limitations when it comes to technology use in parenting. Be aware of the fear-based information from the media and its impact on perception of safety. Create phone-free zones and moments to promote presence and connection. Teach children independence and how to navigate the Reach out and set an appointment for your child: Lauri Budzynski MA, LPC, NCC⁠ Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into therapy within a week! Positive Parenting Solutions Free Workshop: https://www.positiveparentingsolutions.com/web-free-webinars/  Laurie's Top 5 Parenting Book Recommendations: "⁠Parenting from the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive⁠" by Daniel J. Siegel and Mary Hartzell "⁠The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind⁠" by Daniel J. Siegel and Tina Payne Bryson "⁠How to Talk So Kids Will Listen & Listen So Kids Will Talk⁠" by Adele Faber and Elaine Mazlish "⁠Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids⁠" by Kim John Payne and Lisa M. Ross "⁠No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind⁠" by Daniel J. Siegel and Tina Payne Bryson

Laurie Groh speaks with John Graham Harper shares his journey into red light therapy, starting from his experiences as a competitive athlete in rugby, crossfit, and amateur boxing. He battled injuries, including a tumor in his head, which led him to discover the healing potential of red light therapy. With a background in entrepreneurship, John shifted his focus to recovery, wellness, and founded Lumaflex. He emphasizes the transformative power of light therapy and encourages exploring non-invasive treatments before considering more invasive options. In this conversation, John Graham Harper discusses the importance of self-awareness and managing competitiveness. He also explains the benefits of red light therapy, including pain relief, recovery, and potential applications. Takeaways: John's athletic background in rugby, crossfit, and boxing led him to discover the healing potential of red light therapy. He experienced injuries, including a tumor in his head, which prompted him to explore alternative treatments. John's journey inspired him to focus on recovery, wellness, and the founding of Lumaflex. He emphasizes the importance of exploring non-invasive treatments, like red light therapy, before considering more invasive options. Self-awareness and maturity are important in managing competitiveness and avoiding hot-headedness. Red light therapy has various benefits, including pain relief, recovery, and potential applications in beauty, brain health, and even serious diseases like cancer. Red light therapy activates mitochondria and improves cellular function, promoting overall health and well-being. It is essential to find a red light therapy device that suits individual needs and preferences. Research and explore the wealth of information available on red light therapy to make informed decisions. Follow John Graham on Linkedin https://www.linkedin.com/posts/john-graham-harper-168234163_redlight-infrared-redlighttherapy-activity-7084921475828252672-jPPu/  Episode Sponsors and links: Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into therapy within a week! ⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. ⁠Blinkist⁠: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

Join our community! ⁠WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  Rhonda Noordyk, founder and CEO of the Women's Financial Wellness Center, discusses the complexities of divorce and the importance of financial advocacy for women. She emphasizes the need for women to ask better questions and be prepared when navigating the financial aspects of divorce. Rhonda explains that Wisconsin, despite being a marital property state, still requires careful consideration of property division and support calculations. She also highlights the importance of transparency in financial disclosure and the potential consequences of not fully understanding the value of assets. In this conversation, Laurie Groh and Rhonda Noordyk discuss the financial aspects of divorce and the importance of gathering accurate information and making informed decisions. They highlight the tactics used by some individuals to manipulate the situation and control the narrative, and emphasize the need for women to advocate for themselves and define what a fair financial settlement looks like for them. They also discuss the impact of divorce on lifestyle and the importance of empowering women to navigate the financial aspects of divorce. Rhonda shares resources, including a free mini-course and a forthcoming journal, to help women in this process. Takeaways Divorce can be a complicated and painful journey, and financial advocacy is crucial for women to achieve financial justice and wellness. Women should ask better questions and be prepared when navigating the financial aspects of divorce. Wisconsin, as a marital property state, still requires careful consideration of property division and support calculations. Transparency in financial disclosure is important, and not fully understanding the value of assets can have significant consequences. Gathering accurate information and making informed decisions is crucial in the financial aspects of divorce. Some individuals use tactics to manipulate the situation and control the narrative during divorce. Women need to advocate for themselves and define what a fair financial settlement looks like for them. Divorce can have a significant impact on lifestyle, and it is important to be prepared and empowered. Resources such as a free mini-course and a forthcoming journal can help women navigate the financial aspects of divorce. Women's Financial Wellness center https://womensfinancialwellnesscenter.com/mini-course Disrupting Divorce podcast GE Rhonda's New Book: Bold Beginnings: A Journey of Divorce and Financial Confidence Kindle Edition Bold Beginnings: A Journey of Divorce and Financial Confidence is more than just a journal—it’s a guide to reclaiming your financial power during one of life’s toughest transitions. With supportive avatars representing different financial personalities, reflective prompts, and self-care exercises, this journal helps you gain clarity, confidence, and control over your money. Whether you’re contemplating divorce or already in the thick of it,Bold Beginnings will help you navigate the process with empowerment, resilience, and a renewed sense of self-worth. Our Sponsors: Shoreside Therapies is a boutique counseling service that puts you first, providing outstanding therapy, coaching, and support. Book afree 15-minute consultation online and get into therapy within a week! EquaLife:EquaLife is a premier provider of health and wellness services to individuals, families, employers, and rural communities through innovative programs. Headspace: Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-bein

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  Jill Sitnick shares her personal journey with MDMA therapy for PTSD and how it helped her heal from childhood trauma. She explains the process of MDMA therapy, which involves preparation, the therapeutic journey, and integration. The therapy allows individuals to reframe traumatic memories and calm their nervous system, leading to healing and a reduction in PTSD symptoms.  Jill emphasizes the importance of safety, intentions, and setting in the therapy process. She also highlights the need for repetition and ongoing integration practices to solidify the healing process. In this conversation, Jill Sitnick shares her personal experience with MDMA-assisted psychotherapy for PTSD and discusses the misconceptions and myths surrounding the therapy. She emphasizes the importance of understanding that MDMA therapy is not a cure-all and that it requires ongoing work and integration.  Jill also talks about her advocacy work and the resources she has created, including a memoir and a workbook, to help others navigate the therapy. She highlights the need for accurate information and the potential for MDMA therapy to become a widely recognized and accessible treatment for mental health. Takeaways MDMA therapy can be effective in healing PTSD and reducing symptoms. The therapy involves preparation, a therapeutic journey, and integration. Safety, intentions, and setting are important factors in the therapy process. Reframing traumatic memories and calming the nervous system are key aspects of healing. Ongoing integration practices and repetition are necessary for solidifying the healing process. MDMA-assisted psychotherapy is a healing journey that requires ongoing work and integration. There are many misconceptions and myths surrounding MDMA therapy, such as it being addictive or a cure-all. Accurate information and resources are crucial for understanding the therapy and its potential benefits. Jill Sitnick's advocacy work aims to alleviate the stigma around psychedelics and promote access to MDMA therapy. Research on MDMA therapy is ongoing, and it shows promise for various mental health conditions. For more information on Jill Sitnick: https://thejourneysage.com/  author ofRescuing Jill: How MDMA with a Dash of Mushrooms Healed My Childhood Trauma-Induced PTSD MAPS is a nonprofit organization that provides public resources and leadership as we work together to create legal responsible evidence-based pathways to psychedelics. https://maps.org/ Episode Sponsors and links: ⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being.

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  Helen Sernett, founder of theSleep List Podcast, shares her journey of struggling with insomnia and how she created a podcast to help herself and others fall asleep. She offers a variety of sleep lists, ranging from numbers to the periodic table to presidents of the United States, to provide a soothing and boring experience that helps calm the mind. Helen emphasizes the importance of sleep for overall well-being and how it can improve mood, reduce anxiety, and enhance cognitive abilities. She also discusses the value of pretending to sleep and the restorative benefits it can provide. Sleep is identified as a key pillar of wellness and mental health. Sleep is essential for learning and building new habits. It helps improve muscle memory and allows us to adapt and grow. Napping can be beneficial, especially for shift workers or those with irregular sleep schedules. Napping helps restore the body and allows it to function at a higher level. It's important to listen to your body's signals and prioritize sleep. Lack of sleep can lead to health issues and decreased productivity. Embracing sleep as a sign of self-care and valuing your well-being is crucial. Takeaways Insomnia affects a significant portion of the population, and finding effective tools to fall asleep is crucial. Sleep lists, such as counting numbers or reciting the periodic table, can provide a soothing and boring experience that helps calm the mind and promote sleep. Pretending to sleep, even if you can't fall asleep, can still have restorative benefits and help reduce anxiety. Sleep is a vital pillar of wellness and mental health, and getting enough quality sleep can improve mood, reduce stress, and enhance cognitive abilities. Sleep is foundational for learning and building new habits. Napping can be beneficial, especially for shift workers or those with irregular sleep schedules. Listening to your body's signals and prioritizing sleep is important for overall health and well-being. Embracing sleep as a sign of self-care and valuing your well-being is crucial. Our Sponsors: Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠⁠ online and get into therapy within a week! Blinkist is a revolutionary app that distills the key insights from thousands of non-fiction books into bite-sized, 15-minute reads or listens. Perfect for busy professionals or curious minds, Blinkist helps you stay informed and inspired without the time commitment of reading full books. Headspace: Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Thervo : Thervo is an online platform that provides users access to various fitness, nutrition, and wellness professionals. From personal trainers and physical therapists to dieticians and mental health professionals, this versatile platform makes it easy for users to find the right professional for their needs. With its user-friendly search interface, Thervo helps make maintaining optimal health more manageable than ever!

Join our community! WWP Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this conversation, Linda Magnuson andLaurie Groh MS LPC SASdiscuss how Reiki can help with grief. They explore the concept of energy and how Reiki works to move stagnant or negative energy in the body. Linda explains that Reiki provides a safe space for healing and relaxation, allowing clients to process their emotions. She also mentions that Reiki can help clients gain clarity of mind and have aha moments about their grief. The conversation highlights the importance of creating a nurturing environment and allowing clients to express their emotions. In this conversation, Linda Magnuson and Laurie Groh discuss the process of grief and how energy healing can help individuals navigate through it. They explore the different types of losses that can lead to grief, including the loss of a loved one, a relationship, or a sense of self. They also discuss the importance of honoring the past and allowing oneself to grieve. Linda shares her approach to energy healing and how she helps clients move through grief by releasing stuck energy and finding positive aspects in their journey. They emphasize the significance of self-care and finding joy in small things as a way to cope with grief. Takeaways Reiki is a Japanese hands-on healing technique that works with universal life energy to move stagnant or negative energy in the body. Reiki provides a safe space for healing and relaxation, allowing clients to process their emotions. Clients may experience aha moments and gain clarity of mind during Reiki sessions. Creating a nurturing environment and allowing clients to express their emotions is crucial in the healing process. Grief can be experienced in various situations, such as the loss of a loved one, a relationship, or a sense of self. Energy healing can help individuals process grief by releasing stuck energy and finding positive aspects in their journey. Honoring the past and allowing oneself to grieve is an important part of the healing process. Self-care and finding joy in small things can help individuals cope with grief and move towards healing. Shoreside Therapies: Book a⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠ online and get into therapy within a week! ⁠⁠⁠Headspace⁠⁠⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Top 5 books on Grief “⁠When Breath Becomes Air⁠" by Paul Kalanithi "⁠It's OK That You're Not OK: Meeting Grief and Loss in a Culture That Doesn't Understand⁠" by Megan Devine "⁠The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief⁠" by Francis Weller "⁠The Orphaned Adult: Understanding and Coping with Grief and Change After the Death of Our Parents⁠" by Alexander Levy "⁠Option B: Facing Adversity, Building Resilience, and Finding Joy⁠" by Sheryl Sandberg and Adam Grant

Join our community! WWP Newsletter⁠⁠⁠ ⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  This podcast explores the significance of grief education and the Grief Mentor Method with guest Julianne Manske Rollefson, a grief educator and podcast host. Listen as Laurie and Julianne discuss the universal experience of grief, the necessity of acknowledging and processing it in various life changes, and the role of rituals in coping with losses like death, divorce, or job loss. Rollefson introduces a holistic approach to grieving, emphasizing mindfulness, energy management, nourishment, outdoor activities, and the importance of incorporating rituals and rest in navigating grief.TakeawaysGrief is inherent in change and is experienced by everyone at some point in life. There is a lack of education and support around grief in the workplace and society. The five stages of grief model is limited and does not capture the complexity of grief.Acknowledging and understanding grief is essential for providing effective support. Continuing bonds with loved ones who have passed can be a helpful way to navigate grief. Continuing bonds in grief allow for a healthy and ongoing relationship with the deceased in a different way. The Grief Mentor Method, which stands for mindfulness, energy, nourishment, translation, outside, and ritual/rest, provides a comprehensive framework for navigating the grief process. Grief is a complex and multifaceted experience that involves holding multiple emotions simultaneously.Rituals and rest are important components of the grief process, allowing for the integration and honoring of the loss. Grief can be experienced in various contexts, including death, divorce, and job loss, and finding ways to acknowledge and mark these losses is essential.Chapters00:00 Introduction and Background02:58 The Impact of Grief and Loss06:01 The Need for Grief Education in the Workplace11:30 Exploring the Limitations of the Five Stages of Grief20:14 Continuing Bonds: Honoring Loved Ones in Grief21:51 Introduction to Continuing Bonds in Grief30:23 The Grief Mentor Method: Mindfulness, Energy, Nourishment, Translation, Outside, and Ritual/Rest37:09 The Complexity of Grief: Holding Multiple Emotions38:14 Integrating and Honoring the Loss: Rituals and Rest39:06 Grief in Different Contexts: Death, Divorce, and Job Loss Julianne Manske Rollefson To learn more about Julianne and her work, visit www.juliannemankserollefson.com, or follow her on Instagram at @juliannerollefson. Grief Group At Shoreside TherapiesShoreside Therapies: Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into therapy within a week!

Join our Community: ⁠WWP Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Join our WWP Facebook group⁠⁠⁠⁠  In this episode,Laurie Groh MS LPC SASKathleen Mack, MSW, LCSW,a therapist andDeath Doula discusses the role of a death doula and the services they provide for individuals facing terminal illness. She explains that a death doula is an objective person who advocates for the needs of the terminally ill individual, creating a safe space for them to express their wishes and feelings. Kathleen highlights the importance of a death doula in facilitating conversations and processing unresolved issues, as well as assisting with legacy projects and vigil planning. She also emphasizes the role of end-of-life psychotherapy in navigating existential and spiritual concerns. Overall, Kathleen's work as a death doula is a sacred and rewarding experience. Takeaways A death doula is an objective person who advocates for the needs of the terminally ill individual, creating a safe space for them to express their wishes and feelings. Death doulas assist with legacy projects, facilitating conversations, and processing unresolved issues, providing support and guidance during the end-of-life journey. End-of-life psychotherapy is a valuable service offered by death doulas, helping individuals navigate existential and spiritual concerns. The role of a death doula is to honor the autonomy and dignity of the dying person, providing support and comfort during their final moments. Reach out to Kathleen Mack https://www.bearingwitnessmke.com shoresidetherapies.com Book a⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠ online and get into therapy within a week! Laurie Groh'sFree Workshops and Worksheets Top 5 books on Grief “When Breath Becomes Air" by Paul Kalanithi "It's OK That You're Not OK: Meeting Grief and Loss in a Culture That Doesn't Understand" by Megan Devine "The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief" by Francis Weller "The Orphaned Adult: Understanding and Coping with Grief and Change After the Death of Our Parents" by Alexander Levy "Option B: Facing Adversity, Building Resilience, and Finding Joy" by Sheryl Sandberg and Adam Grant

Join our Community: WWP Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode of the Wisconsin Wellness Podcast, host Laurie Grow interviews Megan Anderson, the founder of Therapist and a Couch. Megan shares her journey of becoming a therapist and her passion for approaching therapy from an existential and humanistic perspective. They discuss the importance of slowing down and paying attention to our intuition, distinguishing it from fear and instinct. Megan emphasizes the need to deeply know ourselves and trust our intuition, even when it feels uncomfortable. They also touch on the role of intuition in the workplace and how it can guide decision-making. In this conversation, Megan Anderson and Laurie discuss the role of intuition in decision-making and problem-solving, particularly in the workplace. They explore how paying attention to our experiences and emotions can provide valuable insights and guide us towards more fulfilling choices. They also discuss the importance of exploring resistance and considering alternative solutions. The conversation emphasizes the need to prioritize self-awareness and reflection in order to strengthen our intuition. Takeaways Approaching therapy from an existential and humanistic perspective can help clients slow down and deeply know themselves. Intuition is a deep knowing that feels calm, grounded, and wise, while fear and instinct are restless and uncomfortable. Trusting our intuition requires knowing ourselves and embracing discomfort. In the workplace, intuition can guide decision-making and help individuals navigate mental health concerns. Paying attention to our experiences and emotions can provide valuable insights and guide us towards more fulfilling choices. Exploring resistance can help us identify patterns that may no longer be serving us and find new ways to approach challenges. Considering alternative solutions and imagining different outcomes can open up new possibilities and help us make more informed decisions. Prioritizing self-awareness and reflection is essential for strengthening our intuition and making choices that align with our values and desires. Takeaways Approaching therapy from an existential and humanistic perspective can help clients slow down and deeply know themselves. Intuition is a deep knowing that feels calm, grounded, and wise, while fear and instinct are restless and uncomfortable. Trusting our intuition requires knowing ourselves and embracing discomfort. In the workplace, intuition can guide decision-making and help individuals navigate mental health concerns. Paying attention to our experiences and emotions can provide valuable insights and guide us towards more fulfilling choices. Exploring resistance can help us identify patterns that may no longer be serving us and find new ways to approach challenges. Considering alternative solutions and imagining different outcomes can open up new possibilities and help us make more informed decisions. Prioritizing self-awareness and reflection is essential for strengthening our intuition and making choices that align with our values and desires. For more information on Megan Anderson LPC: https://www.therapistandacouch.com/ Episode Sponsors and links: Shoreside Therapies: Book a⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠ online and get into therapy within a week! Headspace Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Blinkist: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

Join our Community: ⁠⁠Join our Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Join our WWP Facebook group⁠⁠⁠⁠ In this episode, host Laurie Groh interviews Rebecca Claeys about burnout and how individuals are feeling increasingly drained. Rebecca shares her perspective on burnout and introduces the concept of the Soul Alchemy Cycle, a framework she developed to work out of burnout and prevent its recurrence. They discuss the societal pressure to tie personal worth to productivity and the challenges of breaking free from this mindset. Rebecca emphasizes the importance of recognizing one's purpose and shifting the focus from doing to being. They also touch on the broader issue of work-life balance and the stress that comes from multiple responsibilities. In this conversation, Rebecca Claeys and Laurie discuss the importance of aligning with one's purpose and values to avoid burnout. They explore the societal pressure to constantly be productive and the need to prioritize self-care and personal fulfillment. Rebecca emphasizes the significance of identifying what truly matters to oneself and using that as a guide for decision-making. They also discuss the role of leaders in creating a culture that supports individual well-being and authenticity. Rebecca provides practical steps for listeners to start implementing these concepts in their own lives. Takeaways Burnout is a real issue, especially after the COVID-19 pandemic, and it affects individuals across various professions. Treating burnout as a symptom of stress is not enough; there is a need to address the root cause. Many people tie their personal worth to their productivity, which can lead to burnout. Shifting the focus from doing to being and recognizing one's purpose can help in overcoming burnout. Societal pressure and the need to constantly produce contribute to the prevalence of burnout. Finding a balance between work and personal life is crucial in preventing burnout. Aligning with one's purpose and values is crucial to avoid burnout and find fulfillment. Identifying what truly matters to oneself and using it as a guide for decision-making is essential. Leaders play a vital role in creating a culture that supports individual well-being and authenticity. Practical steps include prioritizing self-care, saying no more often, and modeling the desired behavior as a leader. Chapters 00:00 Introduction and Pronouns 06:15 Tying Personal Worth to Productivity 12:32 Finding Purpose and Untethering from Productivity 26:43 Using Values as a Guide for Decision-Making 35:48 Creating a Culture of Well-being 48:07 Practical Steps for Personal Alignment Rebecca Claeys information and freebies! https://www.cleopatrasseeds.com;  https://www.facebook.com/rebecca.claeys.author;  https://ko-fi.com/rebeccaclaeysauthor Laurie Groh's Free Workshops and Worksheets Shoreside Therapies: Book a⁠⁠⁠free 15-minute consultation⁠⁠⁠ online and get into therapy within a week! ⁠⁠Headspace⁠⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Top 5 Books on Mental Health, Work and Balance. ⁠⁠Designing Your Life: How to Build a Well-Lived, Joyful Life⁠⁠ ⁠⁠Yes, You Can Talk About Mental Health at Work, Here's Why...and How to Do It Really Well⁠⁠ ⁠⁠The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health⁠⁠ ⁠⁠Conquering Burnout in a Toxic Workplace: Techniques for Transforming Stress and Escaping Anxiety So You Can Stay Motivated and Take Control of Your Career⁠⁠ ⁠⁠Get Over 'I Got It': How to Stop Playing Superwoman, Get Support, and Remember that Having It All Doesn’t Mean Doing It All Alone⁠

Join our Community: ⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  In this episode of the Wisconsin Wellness Podcast, host Laurie Groh MS LPC SAS interviews Paula Kramer, a woman who turned her traumatic childhood experiences into a platform for teaching others about resilience and soft skill power strategies. Having survived two murder attempts by her mentally unstable mother and living through a tumultuous family life, Paula shares how these adversities led her to develop soft skills for positive control in various aspects of life. She speaks about her therapeutic journey to acknowledge and heal from her past traumas, detailing the process of recognizing and responding to the emotional, mental, and physical clues that pointed towards her mother's attempts on her life. Furthermore, Paula discusses her ventures into therapy, the varying effectiveness of therapists, and her subsequent focus on journaling and self-help as mechanisms for recovery. She also highlights the roles of positive self-talk and the impact of bystander intervention in gossip scenarios as tools for personal empowerment. Paula now offers online self-study courses aimed at teaching others how to leverage soft skills for improving their personal and professional lives, drawing from her extensive research on gossip and behavior styles. Her story is a testament to the potential for personal transformation and the power of resilience. 00:00 Welcome to the Wisconsin Wellness Podcast 00:29 Paula's Harrowing Childhood and Journey to Empowerment 06:17 Unraveling the Past: Therapy and Self-Discovery 13:45 Finding Safety and Voice: Writing and Speaking Out 15:53 The Power of Positive Words and Resilience 17:26 Introducing Paula's Courses on Collaboration and Career Advancement 18:28 Harnessing Gossip for Positive Outcomes 19:02 Empowering Strategies for Career and Relationships 19:40 Insightful Course Offerings and Real-Life Applications 20:58 A Deep Dive into Gossip: Strategies and Impact 22:00 Behavior Styles and Effective Communication 24:41 Personal Growth Through Self-Awareness 27:35 Transformative Personal Stories and Insights 30:50 The Power of Positive Gossip and Connection 33:59 Creating Success in Small Spaces Get more information on Paula M. Kramer here: https://softskillstrategycourses.com/https://www.facebook.com/Paula.M.Kramer.Positivity.Promoter/ https://www.speakingfromtriumph.com/

In this conversation,Laurie Groh and Andrew Nett discuss the importance of destigmatizing mental health and the role of mental health services in the workplace. Andrew Nett, a licensed clinical social worker, shares his experience providing mental health services to employees at Delta Defense. They discuss the challenges and misconceptions surrounding seeking mental health treatment, the benefits of normalizing mental well-being, and the power of therapies like EMDR. They also explore ways to decrease the stigma around mental health, such as offering lunch and learns and group sessions in the workplace. Overall, the conversation highlights the need for organizations to invest in employee well-being and the positive impact it can have on the culture and retention rates. Takeaways Destigmatizing mental health is crucial for creating a supportive workplace culture. Providing mental health services in the workplace can have a positive impact on employee well-being and retention rates. Challenges and misconceptions around seeking mental health treatment include stigma, fear, and gender norms. Normalizing mental well-being is important for individuals of all ages. Therapies like EMDR can be powerful tools for addressing past traumas and promoting healing. Organizations can decrease the stigma around mental health by offering lunch and learns and group sessions. Investing in employee well-being is beneficial for both individuals and the overall workplace culture. Chapters 00:00 Introduction and Background 00:28 Providing Mental Health Services in the Workplace 03:12 Misconceptions about Seeking Mental Health Treatment 07:10 Addressing Uncomfortable Feelings in Therapy 09:13 The Role of EMDR in Therapy 15:24 Destigmatizing Mental Health in the Community 20:29 Promoting Mental Health in the Workplace 23:08 Finding Mental Health Services for Organizations 26:07 Decreasing Stigma and Increasing Awareness 29:27 Conclusion and Final Thoughts WWP Sponsors: Shoreside Therapies: Book a⁠free 15-minute consultation⁠ online and get into therapy within a week! VitalMinds Counseling:  ⁠⁠Free Workshops and Worksheets⁠⁠ Book Laurie and her team to discuss various mental health issues related to your business. Topics include: Self Compassion, Mentally Healthy Culture, Healthy Habits Book a⁠free 15-minute consultation⁠ online. ⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Top 5 Books on Mental Health, Work and Balance. ⁠Designing Your Life: How to Build a Well-Lived, Joyful Life⁠ ⁠Yes, You Can Talk About Mental Health at Work, Here's Why...and How to Do It Really Well⁠ ⁠The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health⁠ ⁠Conquering Burnout in a Toxic Workplace: Techniques for Transforming Stress and Escaping Anxiety So You Can Stay Motivated and Take Control of Your Career⁠ ⁠Get Over 'I Got It': How to Stop Playing Superwoman, Get Support, and Remember that Having It All Doesn’t Mean Doing It All Alone

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets The conversation delves into mental health at work, touching on the challenges of work-life balance, especially for new full-time employees. It stresses setting boundaries, self-care, workplace flexibility, and the importance of routines to optimize free time. Strategies for managing depression, reframing negative thoughts, and the role of therapy and medication are explored. The focus is on achieving remission from depression symptoms, prioritizing self-compassion, journaling, and setting small goals to combat cognitive biases. The impact of core beliefs, cognitive work, and communication on mental health is discussed, along with stress management techniques and the need to prioritize well-being over toxic situations. Finding work aligned with personal values, reevaluating goals, and coping with discomfort and stress are key takeaways. Prioritizing self-care, engaging in confidence-boosting activities, and seeking a good fit in the workplace are essential for well-being. Takeaways Balancing work and personal life requires setting boundaries and prioritizing self-care. Transitioning from school to a full-time job may require an adjustment period. Finding flexibility in the workplace can help manage work-life balance. Having structure and routine can be helpful in managing limited free time. Creating routines and establishing patterns can help regain control and structure in daily life. The goal should be remission from symptomatology, not accepting a low-level depression as a permanent state. Self-compassion, journaling, and setting small behavioral goals can help challenge negative cognitive biases. Depression is influenced by core beliefs and how individuals respond to them. Chapters 00:00 Introduction and Discussion of Mental Health in the Workplace 02:23 Balancing Work and Personal Life 04:17 Managing Depression in the Workplace 13:49 Dealing with Discomfort and Stress in a Job that Doesn't Align with Your Values 15:44 Reframing Negative Thoughts and Building Self-Confidence 25:38 Conclusion and Call to Action WWP Sponsors: Shoreside Therapies: Book afree 15-minute consultation online and get into therapy within a week! Headspace Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Top 5 Books on Mental Health, Work and Balance. Designing Your Life: How to Build a Well-Lived, Joyful Life Yes, You Can Talk About Mental Health at Work, Here's Why...and How to Do It Really Well The Resilience Plan: A Strategic Approach to Optimizing Your Work Performance and Mental Health Conquering Burnout in a Toxic Workplace: Techniques for Transforming Stress and Escaping Anxiety So You Can Stay Motivated and Take Control of Your Career Get Over 'I Got It': How to Stop Playing Superwoman, Get Support, and Remember that Having It All Doesn’t Mean Doing It All Alone

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets Dr. Aruna is a board-certified adult geriatric and holistic psychiatrist who helps her patients heal from mental and physical health conditions by addressing the root causes of wrong diet, trauma, and toxins. She shares her journey from growing up in India and studying psychiatry there to coming to the US and experiencing the differences in approach to mental health. Dr. Aruna emphasizes the importance of a holistic approach to psychiatry, incorporating nutrition and lifestyle changes and addressing the underlying physical health issues. She also discusses the need for a safe and accepting environment for individuals to be themselves and heal. Dr. Aruna Tummala discusses the connection between mental health and spirituality in this conversation. She shares examples of individuals who experienced psychosis and spiritual awakenings, highlighting the potential benefits of embracing these experiences rather than suppressing them. Takeaways Holistic psychiatry addresses the root causes of mental and physical health conditions, including diet, trauma, and toxins. Creating a safe and accepting environment is crucial for individuals to heal and be themselves. The US healthcare system can be more focused on medication and less on addressing underlying physical health issues. A holistic approach to psychiatry includes nutrition, lifestyle changes, and addressing the whole person. Cultural differences in approaches to mental health can provide valuable insights and lessons. Psychosis can be viewed as a spiritual awakening rather than a mental illness, and embracing these experiences can lead to spiritual growth and comfort. Addressing root causes of mental health concerns, such as inflammation, toxicity, trauma, and nutritional deficiencies, is essential for healing and well-being. Dr. Tummala's comprehensive six-month program focuses on healing the body, mind, and soul through diet, detoxification, and self-awareness. Empowerment and self-compassion are key in the healing process, and individuals have the ability to create a life of their choosing. *Let Dr. Aruna know you heard her on WWP! Guest Information Aruna Tummala, MD, ABIHM CEO & Medical Director, Trinergy Health LLC Ph: 262-955-6600 website: www.trinergyhealth.com website:www.psychiatry2.com Substack:arunatummala.substack.com Facebook:Facebook.com/TrinergyHealth Facebook:Facebook.com/TrinergyAyurveda Twitter:https://twitter.com/trinergy_health Instagram:https://www.instagram.com/trinergyhealth/ Youtube:https://www.youtube.com/channel/UC9XRgM7O5H28e8-Ogma-BtA Tiktok:tiktok.com/Trinergyhealth Linkedin:www.linkedin.com/in/aruna-md-holistic-psychiatrist1 Our Sponsors: https://bodyhealthtechnologyllc.sjv.io/ZQW5JW Introducing the pinnacle of relaxation the luxury massage chairs by Body Health Technology LLC. Where state-of-the-art meets ultimate comfort, designed just for you, the busy professional, parent, and health enthusiast. EquaLife: EquaLife is a premier provider of health and wellness services to individuals, families, employers, and rural communities through innovative programs. Our mission is to improve the quality of life for everyone we serve by providing access to comprehensive, high-quality care. Top 5 Books on Body and Mind Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets Dr. Katharina Meister discusses the connection between hormones and sleep, including the role of melatonin and sleep-related hormones. She emphasizes the importance of sex hormones in maintaining healthy sleep patterns and the impact of sleep deprivation on hormone regulation and overall health. Dr. Meister also highlights the role of exercise in hormonal regulation and sleep quality, as well as the connection between gut health and sleep. She provides advice on when to seek professional help for sleep disturbances and shares ongoing research and emerging trends in naturopathy. Finally, she offers actionable tips for optimizing hormonal balance. In this conversation, Katarina Meister discusses strategies for managing stress and optimizing hormonal health. She emphasizes the importance of incorporating restorative activities into daily routines and recommends a 3-2-1 exercise approach, consisting of three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Katarina also highlights the significance of nutrition in regulating cortisol levels and suggests including fiber, fat, and protein in meals. She provides tips for reducing sugar cravings and advises gradually reducing caffeine intake. Katarina explains the process of an initial consultation and the potential use of adaptogens and nutritional supplements to support hormonal balance. She also mentions the benefits of genetic testing for personalized medication response. The conversation concludes with a focus on establishing a routine and taking action steps such as walking and switching to green tea. Takeaways Incorporate restorative activities into your daily routine to manage stress and optimize hormonal health. Follow the 3-2-1 exercise approach: three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Pay attention to nutrition by including fiber, fat, and protein in meals to regulate cortisol levels. Reduce sugar cravings by ensuring meals are balanced and gradually eliminating added sugars. Consider gradually reducing caffeine intake and switching to green tea for better cortisol regulation. Consult with a healthcare professional for an initial assessment and potential lab testing to identify hormonal imbalances. Explore the use of adaptogens and nutritional supplements to support hormonal balance. Consider genetic testing to understand personalized medication response. Establish a routine and hold yourself accountable to maintain healthy habits. Take action steps such as walking and switching to green tea to improve overall well-being. Lakeside Natural Medicine https://lakesidenaturalmedicine.com/practitioners/drmeister/ ⁠Hooga: Red Light Therapy⁠⁠ I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠⁠Use code Wisconsin12 for 12% off⁠⁠ Equilife ⁠⁠Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149!⁠⁠ Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients.  Top 5 Books on Body and Mind Connection ⁠The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma⁠ ⁠Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice⁠ ⁠DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety⁠ ⁠Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health⁠ ⁠Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets In this episode of the Wisconsin Wellness Podcast,Laurie Groh interviewsKristen Holmes, MS, LPC from Shoreside Therapies about Eye Movement Desensitization and Reprocessing (EMDR). EMDR is a therapeutic approach that helps individuals process traumatic experiences and reprocess memories. The bilateral stimulation used in EMDR helps calm the amygdala and allows the brain to access the right hemisphere, where processing and problem-solving occur. EMDR can be used to process past memories or to process distressing experiences in the present. The process of EMDR is similar to the brain's natural processing during REM sleep. Kristen shares her experience with EMDR and how it has changed her own life and her work with clients. EMDR therapy can be effective in processing distressing experiences and changing negative beliefs. It is not necessary to share every detail in therapy for EMDR to be effective. EMDR can provide relief and create positive changes in a shorter period of time compared to traditional talk therapy. It can be used to treat a wide range of issues, including trauma, anxiety, depression, OCD, personality disorders, substance use, and relationship problems. EMDR can be integrated with other therapeutic approaches, such as Internal Family Systems. It is important to note that EMDR may not be suitable for individuals with epilepsy or pregnant women in their second trimester. Kristen can be contacted through her website for more information and toschedule a consultation. Takeaways EMDR is a therapeutic approach that helps individuals process traumatic experiences and reprocess memories. Bilateral stimulation in EMDR helps calm the amygdala and allows the brain to access the right hemisphere for processing and problem-solving. EMDR can be used to process past memories or to process distressing experiences in the present. The process of EMDR is similar to the brain's natural processing during REM sleep. EMDR has the potential to change lives and improve mental health outcomes. EMDR therapy can provide relief and create positive changes in a shorter period of time compared to traditional talk therapy. EMDR can be used to treat a wide range of issues, including trauma, anxiety, depression, OCD, personality disorders, substance use, and relationship problems. EMDR can be integrated with other therapeutic approaches, such as Internal Family Systems. Chapters 00:00 Introduction to Kristen Holmes and EMDR 17:18 EMDR 101: Eye Movement Desensitization and Reprocessing 24:30 Observing and Processing: EMDR as a Therapeutic Approach 32:22 Replacing Negative Beliefs with Positive Ones 43:00 EMDR for Complex Trauma and Various Issues 50:23 Contacting Kristen for EMDR Therapy Our Sponsors EquaLife:EquaLife is a premier provider of health and wellness services to individuals, families, employers, and rural communities through innovative programs. Our mission is to improve the quality of life for everyone we serve by providing access to comprehensive, high-quality care. Headspace: Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Top 5 Books on Body and Mind Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Traumaâ  Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practiceâ  DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxietyâ  Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health  Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded

⁠Join our Newsletter⁠⁠⁠⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets This podcast episode with hostLaurie Groh, MS LPC SASfeaturesAnn Ruane, who delves into her personal journey of becoming an energy healer, specifically focusing on Reiki, after her divorce. Initially seeking healing for herself, Anne recounts how a flyer led her to Reiki attunement and eventually to practice it professionally, moving away from being a full-time piano teacher. She shares insights into her learning experiences with Reiki, crystal healing, and integrated energy healing. Ann Ruane emphasizes the importance of recognizing and feeling emotions as a healing process, listening to one's body, and understanding the messages it conveys. She discusses the significance of creating a safe space for emotional expression and how physical discomfort can signal unaddressed emotions. The conversation also touches on the parallels between energy work and meditation, highlighting the therapeutic effects of expressing emotions and the power of self-compassion and acceptance. Anne provides her contact information for those interested in exploring energy healing further. 00:00 Introduction to Ann's Journey into Energy Healing 00:23 Discovering Reiki and Embracing Energy Work 00:00 Introduction and Personal Experience with Equal Life 01:25 Guest Introduction: Ann Rouen 03:00 The Power of Energy Work and Listening to the Body 06:19 Feeling is Healing: Embracing Emotions 08:16 Energy Work and Meditation: Finding Inner Peace 10:45 Self-Compassion: The Key to Healing and Self-Acceptance 12:37 Listening to Your Body: Insights for Healing and Growth 15:15 Overcoming Fear and Taking the Leap19:04 Out Loud Processing and Emotional Relief 21:31 Differences Between Energy Work and Meditation 23:24 Healing Physical Difficulties from Past Trauma 24:48 Tears as the Body's Natural Reset 26:15 Conclusion and Call to Action Connect with our Guest: Ann Ruane's links: [email protected] www.LuxEternaHealing.com Instagram Facebook Linkedin Ann's Book: Fall in Love with the Whispers of Your Heart: A Guide to Transformation from the Inside Out Our Sponsors: We extend our heartfelt gratitude to our esteemed sponsors for their invaluable support. We deeply appreciate your contributions. Without further ado, we would like to present the esteemed list of our generous sponsors and the unwavering support of our community. EquaLife:EquaLife is a premier provider of health and wellness services to individuals, families, employers, and rural communities through innovative programs. Our mission is to improve the quality of life for everyone we serve by providing access to comprehensive, high-quality care. Headspace: Stress and anxiety are common challenges in today's fast-paced world, and Headspace is here to help. This mindfulness and meditation app provides effective techniques for managing stress and promoting mental well-being. Top 5 Books on Body and Mind Connection The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded

Join our Newsletter⁠⁠⁠⁠ ⁠⁠⁠⁠⁠ ⁠Join our WWP Facebook group⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Free Workshops and Worksheets⁠ This Episode hosted by Laurie Groh, MS LPC SAS, features a detailed explanation of Intensive Outpatient Programs (IOP) and focuses explicitly on Charlie Health's virtual IOP offerings. Calla, a representative from Charlie Health, outlines how their IOP serves as a middle tier of mental health treatment, offering a step up from individual therapy and a step down from hospitalization, catering to individuals aged 11 to 34 with a special maternal mental health track up to age 40.  The program includes three-hour sessions three times a week, individual therapy, and optional family therapy, tailored to support diverse family dynamics and cultural sensitivities. The conversation highlights the ease of access to virtual care, tailored treatment through curated groups (including support for veterans, neurodivergent individuals, and various minority communities), and comprehensive discharge planning to ensure ongoing support.  The virtual format particularly addresses barriers such as social anxiety and agoraphobia, facilitating engagement in a comfortable and timely manner. Furthermore, it discusses the broad demographic coverage across 30 states, the variety of insurances accepted, and the proactive engagement strategy for admission. Success stories and quotes from program participants underscore the positive impact of Charlie Health's services. Chapters 00:00 Understanding IOP Programs with Charlie Health 00:52 The Virtual Advantage of Charlie Health's IOP 01:30 Expanding Support: Age Groups and Special Tracks 02:45 Curated Group Sessions: Tailoring Therapy to Individual Needs 03:42 The Admission Process: How to Join Charlie Health's IOP 06:23 Holistic Therapy: Beyond Traditional Talk Therapy 08:41 Safety and Support: Addressing Crisis in Virtual IOP 10:03 Accessibility and Expansion: Charlie Health's Reach 11:46 Success Stories and the Impact of Charlie Health 13:27 Overcoming Barriers: Privacy and Matching in Virtual IOP 15:27 The Future of Mental Health Support and Charlie Health Charlie Health's virtual IOP The program includes three-hour sessions three times a week, individual therapy, and optional family therapy, tailored to support diverse family dynamics and cultural sensitivities. The conversation highlights the ease of access to virtual care, tailored treatment through curated groups (including support for veterans, neurodivergent individuals, and various minority communities), and comprehensive discharge planning to ensure ongoing support.  Episode Sponsors and links: Shoreside Therapies⁠:  Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. ⁠ ⁠⁠Positive Parenting Solutions⁠⁠ In Less Than 60 Minutes, You'll Have My Proven Playbook To POSITIVELY Fill Your Child's TWO Core Needs And Have Them Accept Consequences With No Nagging, Yelling, Or Pushback…⁠⁠Click here for the free webinar⁠⁠ Laurie's Top 5 Parenting Book Recommendations: "⁠⁠Parenting from the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive⁠⁠" by Daniel J. Siegel and Mary Hartzell "⁠⁠The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind⁠⁠" by Daniel J. Siegel and Tina Payne Bryson "⁠⁠How to Talk So Kids Will Listen & Listen So Kids Will Talk⁠⁠" by Adele Faber and Elaine Mazlish "⁠⁠Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids⁠⁠" by Kim John Payne and Lisa M. Ross "⁠⁠No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind⁠⁠" by Daniel J. Siegel and Tina Payne Bryson

Join our Newsletter⁠⁠⁠⁠ ⁠⁠⁠⁠⁠ ⁠Join our WWP Facebook group⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Free Workshops and Worksheets⁠ In this episode, Laurie discusses parental guilt and how to overcome it. She explores the definitions of guilt and shame, debunking myths and providing insights into healthy parenting. Laurie emphasizes the importance of setting realistic expectations, communicating openly with children, and seeking support. By treating oneself with compassion and focusing on quality time over quantity, parents can reduce guilt and shame and create a healthier and happier family life. Takeaways Guilt is a healthy emotion that arises when one perceives a violation of internalized moral standards. Shame is a fear state that arises from making a connection between a specific incident and one's identity. Good parents do feel guilt, but it becomes unhealthy when it turns into shame. Perfect parenting is a myth, and striving for perfection only sets unrealistic expectations. Treating oneself with compassion, setting realistic expectations, and seeking support can help overcome parental guilt and shame. Chapters 00:00 Introduction 00:32 Talking about Guilt 05:22 Definition of Guilt 06:21 Guilt vs. Shame 13:03 Feeling Guilty for Losing Temper 14:24 Understanding Shame 22:03 Myth: Shame is an Effective Parenting Tool 26:18 Myth: Perfect Parenting Prevents Guilt and Shame 32:16 Setting Realistic Expectations 37:01 Quality Time over Quantity 40:23 Treating Yourself with Compassion 45:18 Conclusion Episode Sponsors and links: VitalMinds Counseling:  Book a free 15-minute consultation online and get into therapy within a week! Free Workshops and Worksheets Hooga: Red Light Therapy⁠ I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠Use code Wisconsin12 for 12% off⁠ Equilife ⁠Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149!⁠ Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients. There are also times when eating these difficult to digest foods is impossible to avoid. Gluten and Dairy Support Enzyme provides a powerful blend of enzymes that helps your body process and digest challenging foods, reducing GI distress. ⁠Positive Parenting Solutions⁠ In Less Than 60 Minutes, You'll Have My Proven Playbook To POSITIVELY Fill Your Child's TWO Core Needs And Have Them Accept Consequences With No Nagging, Yelling, Or Pushback…⁠Click here for the free webinar⁠ Laurie's Top 5 Parenting Book Recommendations: "⁠Parenting from the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive⁠" by Daniel J. Siegel and Mary Hartzell "⁠The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind⁠" by Daniel J. Siegel and Tina Payne Bryson "⁠How to Talk So Kids Will Listen & Listen So Kids Will Talk⁠" by Adele Faber and Elaine Mazlish "⁠Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids⁠" by Kim John Payne and Lisa M. Ross "⁠No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind⁠" by Daniel J. Siegel and Tina Payne Bryson

⁠Join our Newsletter⁠⁠⁠ ⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets The discussion with Laurie Groh MS LPC SAS and Casey White centers around the Moms Mental Health Initiative started in 2016 by two moms who faced their own struggles in the perinatal mental health journey. The initiative helps mothers navigate perinatal mood and anxiety disorders through peer support and resource brokering to bridge the gap to evidence-based treatment. The discussion also highlights the importance of treating intrusive thoughts correctly, the significance of peer support among mothers, and the harm of societal pressures on mothers. Critical to the initiative is breaking down barriers to mental health and navigating the complexities of postpartum treatment and support. 00:00 Introduction and Overview of Moms Mental Health Initiative 00:10 The Birth of Moms Mental Health Initiative 00:51 The Role of Peer Support in Mental Health 02:37 Understanding Intrusive Thoughts 05:31 The Importance of Peer Support Groups 07:58 The Role of Providers in Mental Health Support 15:03 Addressing the Stigma Around Mental Health 20:01 The Importance of Evidence-Based Treatment 24:39 The Periscope Project: A Resource for Providers 29:28 Recommended Resources for Moms 30:12 Conclusion and Contact Information Mom’s Mental Health Initiative If you’re a mom suffering from anxiety and/or depression during pregnancy or after childbirth, you’re not alone. Moms Mental Health Initiative is a nonprofit organization dedicated to helping moms navigate perinatal mood and anxiety disorders by sharing information, connecting them to resources and providing peer-driven support. The Periscope Project  The Periscope Project is a free resource for health care providers caring for pregnant and postpartum women in Wisconsin who are struggling with mental health or substance use disorders. Recommended Books on Postpartum:  Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality  Visit our Sponsors: Hooga: Red Light Therapy I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  Use code Wisconsin12 for 12% off Equilife Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149! Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients. There are also times when eating these difficult to digest foods is impossible to avoid. Gluten and Dairy Support Enzyme provides a powerful blend of enzymes that helps your body process and digest challenging foods, reducing GI distress. Positive Parenting Solutions In Less Than 60 Minutes, You'll Have My Proven Playbook To POSITIVELY Fill Your Child's TWO Core Needs And Have Them Accept Consequences With No Nagging, Yelling, Or Pushback…Click here for the free webinar Laurie's Top 5 Parenting Book Recommendations: "Parenting from the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive" by Daniel J. Siegel and Mary Hartzell "The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind" by Daniel J. Siegel and Tina Payne Bryson "How to Talk So Kids Will Listen & Listen So Kids Will Talk" by Adele Faber and Elaine Mazlish "Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids" by Kim John Payne and Lisa M. Ross "No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind" by Daniel J. Siegel and Tina Payne Bryson

⁠Join our Newsletter⁠⁠⁠ ⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets Lauri Budzynski, MA, LPC, NCC , and Kristen Holmes, MS, LPC, therapists at Shoreside Therapies specializing in adoption and foster care services, share their experiences and insights working with adoptive families, adopted individuals, and foster parents. They shed light on the unique challenges associated with adoption, including attachment trauma, identity formation, behavioral issues, and the grieving process that arises from separation from birth parents. The therapists discuss the frequent misdiagnoses, such as ADHD, that adopted children might receive due to trauma rather than focusing on the underlying attachment issues. They highlight the concept of ambiguous loss and how it impacts both adoptees and parents, advocating for a supportive and safe space to explore these complex feelings.  Lauri and Kristen highlight the importance of adopting competent therapy and asking the right questions for effective assessment. They also announce an upcoming virtual adoption support group aimed at fostering community, support, and camaraderie for adoptive and foster parents and providing resources for navigating various aspects of adoption. The discussion resonates with the importance of building understanding, empathy, and support around adoption and foster care. Takeaways Adoption work involves addressing the challenges of identity formation, attachment trauma, and ambiguous loss. Support groups can provide a safe space for adoptive parents to share their experiences and seek support. Understanding the unique needs and experiences of adoptees is crucial for adoption-competent therapy. Transracial adoption requires open conversations about culture, ethnicity, and identity. Workshops and support groups can provide valuable guidance and resources during transitions. Building a support system is crucial for adoptees and their families, and accessing resources such as IEPs and 504 plans can be beneficial. Support groups like Shoreside Therapies are not limited to Milwaukee County and can provide virtual support to individuals across Wisconsin. To learn more about the services and support offered by Shoreside Therapies, visit their website or contact them directly. 00:00 Introduction to Equal Life 01:09 Welcome to the Wisconsin Wellness Podcast 01:36 Discussion on Adoption and Foster Care 03:44 Understanding Adoption Competency 09:50 Exploring Identity Issues in Adoption 13:10 Understanding Ambiguous Loss and Grief 23:39 Introduction to the Adoption Support Group 29:24 Conclusion and Contact Information 30:06 Outro and Final Thoughts Episode Sponsors and links: This episode is brought to you by: EquaLife: EquaLife is a premier provider of health and wellness services to individuals, families, employers, and rural communities through innovative programs. Our mission is to improve the quality of life for everyone we serve by providing access to comprehensive, high-quality care. Positive Parenting Solutions⁠ In Less Than 60 Minutes, You'll Have My Proven Playbook To POSITIVELY Fill Your Child's TWO Core Needs And Have Them Accept Consequences With No Nagging, Yelling, Or Pushback…⁠Click here for the free webinar Headspace: Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being. Shoreside Therapies Kristen and Lauri's Adoption Group: Adoption Support Group Referenced Adoption Book: The Primal Wound

⁠Join our Newsletter⁠⁠⁠ ⁠⁠⁠ Join our WWP Facebook group⁠⁠⁠  ⁠⁠⁠⁠Free Workshops and Worksheets In this episode of the Wisconsin Wellness Podcast, Laurie Groh, MS LPC SAS , discusses the importance of apologizing and making reparations within relationships. She highlights some common reasons why individuals may avoid apologizing and provide numerous strategies to apologize effectively. She touches on different types of apologies, such as sincere, conditional, non-apologies, and over-apologies. Lori also talks about understanding the difference between one's intent and their impact. Additionally, she suggests several key questions in interpersonal conversations when someone has been hurt. Lastly, she addresses ways to handle situations where one does not believe they did anything wrong. The episode emphasizes the critical role of apologies and making reparations in maintaining healthy relationships and preventing conflicts from leading to a toxic environment. Takeaways Apologies and repairs are fundamental parts of a healthy and fulfilling relationship. Understanding the reasons why people may struggle with apologizing can help cultivate compassion and empathy. Sincere apologies focus on the impact of one's actions and include action items for improvement. Engaging in deeper conversations and asking specific questions can facilitate understanding and make amends. Chapters 00:00 Introduction: Importance of Apologies and Repairs in Relationships 01:21 The Rhythm of a Relationship 03:05 Reasons for Not Apologizing 04:29 The Power of Shame 05:17 Fear and Blaming 06:11 Desire to Maintain Control 07:09 Ego Protection 08:04 Defensiveness 08:34 Overcoming Apology Challenges 09:30 Impact vs Intention 10:00 Questions to Ask When Apologizing 13:49 Importance of Apologies and Repairs in Relationships 14:47 Types of Apologies 18:01 Over-Apologizing 19:00 Not Apologizing When Feeling Hurt 20:29 Phrases to Use When Not Ready to Apologize 20:59 Conclusion This episode is brought to you by: Shoreside Therapies⁠ : Book an online therapy appointment and get into therapy within a week! ⁠Shoreside Therapies⁠ offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. ⁠Free Workshops and Worksheets⁠ MICHAEL PHELPS cold tub: Chilly GOAT Cold Tubs provide a refreshing and effective way to enhance recovery and improve overall health. Perfect for athletes or anyone looking to boost circulation and reduce inflammation, these cold tubs bring the power of hydrotherapy to your home. ⁠ OMGyes ⁠  Get your unlimited lifetime access to this groundbreaking material at the best prices available. GET YOUR UNLIMITED ACCESS TODAY! Laurie's Top 5 Recommended Books on Relationships: ⁠ Attached The Seven Principles for Making Marriage Work  The New Rules of Marriage Getting the Love You Want: A Guide for Couples Hold Me Tight: Seven Conversations for a Lifetime of Love 

Join our Newsletter⁠ ⁠Join our WWP Facebook group⁠ ⁠Free Workshops and Worksheets In this episode of the Wisconsin Wellness Podcast, host Laurie Groh explores how cognitive biases might detrimentally affect personal relationships. Discussed biases include negativity bias, confirmation bias, and the priming effect. Laurie describes how these biases are deeply ingrained in human nature because of their adaptive significance in survival. However, they can obstruct the perception of reality within interpersonal dynamics, especially romantic partnerships, leading to misunderstandings and conflicts. Groh suggests recognizing and challenging these biases as a way to improve relationships. She supports her discussion with relevant examples and research studies, as well as an exercise to illustrate how biases influence perception. Also, the podcast underscores the necessity for self-love and communication in a relationship. 00:00 Introduction and Welcome to the Podcast 00:39 Understanding How Your Brain Can Hinder Your Relationships 01:06 Exploring Cognitive Biases and Their Impact on Relationships 02:16 The Halo Effect: How Attractiveness Influences Our Perceptions 06:51 The Negativity Bias: How Our Brains Are Wired for Survival 07:52 Overcoming the Negativity Bias Through Gratitude and Positivity 09:14 The Confirmation Bias: How Our Beliefs Influence Our Perceptions 13:56 The Priming Effect: How Anticipation Influences Our Reactions 18:08 Personal Story: A Real-Life Example of Cognitive Biases in Relationships 23:24 Conclusion: Recognizing and Challenging Cognitive Biases Shoreside Therapies:  Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth. OMGyes   Get unlimited lifetime access to this groundbreaking material at the best prices. GET YOUR UNLIMITED ACCESS TODAY! Laurie's Top 5 Recommended Books on Relationships: ⁠ Attached The Seven Principles for Making Marriage Work  The New Rules of Marriage Getting the Love You Want: A Guide for Couples Hold Me Tight: Seven Conversations for a Lifetime of Love