the POD - mindhamok podcast series

Welcome to 'the POD', the mindhamok podcast, your go-to resource for young adults navigating the exciting but sometimes overwhelming challenges of study abroad, student travel, and international education. Whether you’re adjusting to life in a new country, preparing to travel as a student, or balancing academics, friendships, and self-care, this podcast is here to support you every step of the way.In this episode, we focus on a topic many students face when living abroad: overstimulation. Moving to a new city or country brings incredible opportunities, but the constant stream of unfamiliar sights, sounds, and demands can lead to feelings of overwhelm. Our guest, Ben Mckie, an experienced therapist with mindhamok, explains what overstimulation is, how it impacts your mental health, and what you can do to find calm amidst the chaos.Ben shares actionable strategies like grounding techniques, mindfulness, and creating a “calm toolkit” to manage the sensory overload that often comes with student travel. We also discuss how screen time, academic pressure, and cultural differences can heighten stress and anxiety, and how to set yourself up for success before and during your journey.If you’re preparing to travel as a student or currently studying abroad, this episode is packed with practical tips to help you stay resilient, thrive in new environments, and truly enjoy your international experience. Whether you’re exploring a bustling city or settling into campus life, Ben’s advice will guide you toward creating balance, peace, and a sense of home no matter where you are.Feeling overwhelmed? You’re not alone. Visit www.mindhamok.com to connect with a therapist who understands the unique challenges of international education and student travel. You might even be matched with Ben himself!Subscribe to the mindhamok podcast for more episodes tailored to the realities of studying abroad and navigating life as an international student. Don’t forget to follow us on Instagram (@mindhamok) for daily inspiration and resources to make your journey as enriching and stress-free as possible. Let’s face the challenges of life abroad together—and turn them into opportunities for growth! 🌍✨mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Welcome to the mindhamok podcast!Your go-to space for social, physical, and mental well-being, specially designed for young adults navigating life abroad. Whether you’re studying, interning, or simply experiencing life in a new country, this podcast is here to guide you through the ups and downs of international education. Each episode shares personal stories, helpful tips, and practical advice to help students embrace their global journeys with confidence.In this episode, we explore the realities of studying and interning abroad in Florence, Italy, with our guests Kira and Maria. Together, we discuss how to balance mental health, student well-being, and the exciting challenges that come with living in a foreign country. Whether you’re planning your trip or already immersed in international education, their experiences will resonate with you.Key Highlights:Navigating Roommates: Moving abroad often means living with strangers. Kira shares advice on easing the anxiety of meeting roommates by connecting with them beforehand. Building friendships becomes easier when you realize every study abroad student shares the same goal: personal growth and learning.Travel Tips for Students: Maria dives into how travelling students can explore Europe affordably. From booking flights out of smaller airports like Pisa to choosing hostels over hotels, there are many ways to make travel part of your international education experience without breaking the bank.Balancing Life Abroad: Both guests reflect on how interning, studying, and exploring a new culture bring joys and challenges. While Florence’s beauty never gets old, life abroad also means balancing moods, managing stress, and taking care of your mental health, just like you would back home.Florence Favorites: Our guests reveal their favorite spots for student well-being, from affordable coffee and cornettos at Ditta to peaceful workspaces like Santa Rosa’s garden and the Odeon Theater. These places highlight the charm of living and working in Florence.The episode also sheds light on the importance of maintaining your mental health while adjusting to life abroad. From managing homesickness to finding like-minded friends, prioritizing your well-being is key to making the most of your study abroad experience.Why This Episode Matters:Studying abroad is a transformative experience for students, offering opportunities for growth, self-discovery, and career-building through internships and travel. However, it also comes with its challenges, and this episode provides practical advice to help you thrive. Whether you’re dreaming of walking through Florence or managing the logistics of life as an international student, this conversation is packed with relatable insights and valuable guidance.For more tips and resources on student well-being and mental health during your study abroad journey, follow us on Instagram at @mindhamok and visit mindhamok.com. Our platform is designed to support travelling students and includes access to premium mental health counseling for those in need.Until next time, take care of yourself, embrace the journey, and remember that every step of your international education experience is an opportunity for growth. Safe and happy travels, friends!mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

We are joined by mindhamok’s own Gigi with fellow guests Matthew Floyd and Katie Halls, all Americans currently based in the French countryside while touring a play to local children. They get into the pros and cons of a slower life outside the big cities, embracing some peace and quiet and the importance of experiencing new cultures. From cow farts to karaoke, to making friends and dating in a new place, tune in for some travel hacks while living it up in Europe. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join meditation guide Maggie Cammaroto in this brief and revitalizing on-the-go meditation session. In just a few minutes, Maggie will skillfully guide you through a calming journey, helping you find serenity amidst the hustle and bustle of your day. Whether you're commuting, taking a break, or simply need a moment of peace, let Maggie's soothing voice be your companion in this rejuvenating meditation experience. Tune in, breathe deeply, and embrace a tranquil pause with Maggie Cammaroto's On-the-Go Meditation.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Embarking on an Exciting Journey: A Student's Tale of Preparing for a Study Abroad Program in Spain. Join us on this mindhamok podcast as Josie prepares for her trip. The excitement and anticipation of jumping out of your comfort zone and facing your ambitions. Josie talks about her journey starting at Columbia University before Covid 19 and then how she had the fortune to be able to travel around Europe across different cities. Now Josie is off to Study Abroad in Madrid to finish of her studies where she will be living with a host family. We talk about her academic anxiety and how she is preparing to anticipate that anxiety as she studies abroad. Josie will share tips and past experiences on how she learned What to Do and Not to Do While Abroad.Behind the Microphone: Maggie's Candid Conversation with Her Friend Josie.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Diving into a new semester in a new city can sometimes feel overwhelming. – mixed emotions, unknowns, expectations and goodbyes. In this podcast, mindhamok's very own Maggie talks about her own experience of moving to Europe and shares some words that got her through her great leap into the unknown. Sit back, put your mind in a hammock and remember that all great journeys start with a leap of faith. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Interested in Intersectionality and Identity Abroad? Because we sure are! You may be wondering “What is intersectionality and how does it affect me?”.  Well, intersectionality affects us all. By recognising Intersectionality we can understand complex inequalities, work towards inclusivity and make a change in today’s world through policies and legislation. So yeah… it’s a pretty big deal. Sit back and relax into this podcast on intersectionality and identity abroad… who knows? It might inspire you to change the world!  mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Continuing from our last episode, this second part of a two-part series explores how perfection is directly linked to our mental health and ways to overcome it. We've got strategies, tips and tricks for those of us who are perfectionists or our own biggest critics. Prepare to ask yourself: "What am I afraid of?",  "Whose voice is in my head?" And "Where did that voice come from?"This podcast series on perfection is brought to you by Pavan Khera Pattar and Alisa Tsykhotsky. Both mental health professionals. Both brilliant. And both here to help you navigate perfection. To explore more check out our blog on perfection and Pavan's perfection pointers for an even deeper dive. It's time to be soft on yourself. So sit back, put your mind in a hammock and treat yourself to this podcast on self-acceptance. You deserve it. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

This first part of a two-part series explores what perfection is all about. And how the inability to accept anything less than perfect can lead to negative-self talk, shame and a whole lot of pain. When we're so dead-set on reaching perfection, what are we letting go of in the process? This podcast series on perfection is brought to you by Pavan Khera Pattar and Alisa Tsykhotsky. Both mental health professionals. Both brilliant. And both here to talk you through what it truly means to be "perfect". To explore more check out our blog on perfection and Pavan's perfection pointers for an even deeper dive. Sit back, put your mind in a hammock and we'll do the rest... mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In this week’s mindhamok podcast episode we are talking about sexual harassment and the impact this has on students. Harassment shapes our experience as humans, especially when we belong to minority groups. The wonderful Camille will be talking us through her experience as a university student in the UK and any advice she has for those of us who have experienced sexual harassment (or harassment of any kind) - an important discussion within our diversity, equity and inclusion priority.Not only does harassment effect our day-to-day lives on our university or campus, but it effects our minds. At mindhamok, we want students to feel safe and have someone to talk to whenever they’re ready. Please know that there are people here for you. So for now, welcome to mindhamok’s safe space. Put your mind in a hammock and remember that you aren’t alone.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Our recent blog post on 'The Aftermath of Covid-19' reflects on the effects of the pandemic and why we might not be ready to go back to "normal".  And on this episode of the mindhamok podcast, psychotherapist Marina Tricard talks us through what we can do if we are still feeling the effects of the pandemic. Are you still anxious to go out? Do you not enjoy socialising like you used to? Maybe going back to "normal" isn't as easy as the media tells us... maybe it's time to re-write our own "normal" and go at our own pace. So for the next twenty minutes, sit back, relax and put your mind in a hammock... you've got this. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In this week's episode we will be talking about our recently published blog post, written by the wonderful Ella! Ella is currently studying in London, all the way from the US. In this episode we will be discussing tips and tricks on how to make new friends, deal with loneliness and what to do in London if you're ever visiting. If you fancy it, have a read through Ella's article on our blog beforehand and then nestle in and join us whilst we talk about studying abroad and all it has to offer.  mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In this episode, we are joined with our special guest and mindhamok specialist, psychotherapist Marina Tricard. Marina has joined us virtually to  share her wisdom on the positive changes we can make to improve our mental health, the negative impact that electronic devices can have and what she does to take care of herself.  Hopefully you can take some tips from this episode, that celebrates Mental Health Awareness Month, and apply it to your daily routine - all year round! mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

An adjustment period can feel like some sort of internal limbo, where we're teetering in-between the person we used to be and the person we're becoming.  Adjusting to newness, particularly a new culture, can conjure up all sorts of emotions. Perhaps you are feeling anxious or homesick or maybe you have some regret in where you have decided to study. Fear not! These feelings are not only normal but healthy. So maybe you don't want to go out and find your new favourite coffee shop right now - don't worry, the world will still be there when you're ready for it. For now,  plug in to our podcast and one of our professionals will talk you through the 3 stages of adjustment - take it easy. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

To say that exams are stressful is an understatement. They can effect our sleeping patterns, diet, mindfulness and overall mental health.  At times you may feel like you are being pushed to your limit but it is important to remember that you need balance. You are more than capable of preparing for this exam and the next one and the one after that and then BOOM - you're this generation's Michelle Obama. But before you become a trailblazing icon in your own right, let's discuss some ways to get you through this exam. So get those earphones in or turn those speakers up and let one of our professionals whisper some sweet strategies into your ear - you've got this. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In this episode, two students meet up to discuss their personal experience of university life in two different countries. They are both studying for similar Majors but their experience is very different. Listen to Emanuele and Carolina talking from Washington DC and Rome about how their University life differs starting from the application process, the academic structure, social life, apartment living and more. They also deliver tips to help other students that are interested in studying in any of those two countries by giving an overview on what you might expect if you choose to study in Rome or Washington DC. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

As university students move away from home, they gain their own independence. That often begins by sharing a house with roommates. In conversations between our student ambassadors, the topic of roommate conflict and challenges of living together often comes up. In this episode, our lead student ambassador Emanuele interviews Mahelate Solomon. She works as a Resident Asssistant for a university in the US. Her experience, training, and knowledge made up for a captivating conversation!mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Semesters abroad are experiences that many university students consider doing. Spending some time in a foreign country can be a life changing experience. In this podcast, lead student ambassador Emanuele interviews his peers to share their experience, their challenges, the lessons learned and their exciting moments. From South Korea to Italy,  the 4 students interviewed talk about how they faced pandemic-related events; new classes, different types of anxiety, conflicts and new social circle adaptations. Listen to this podcast to hear what to expect and how your peers suggest you navigate difficulties while making the most of your time abroad.  mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Katherine Young,  mindhamok wellness coach and Tiziana De Macceis, co-founder of mindhamok, discuss the rise of anxiety in Study Abroad Students as the end of their semester is approaching and they are preparing to return home. Finals, packing, leaving friends, preparing to say goodbye to the host country they finally had got accustomed to,  is having a particularly strong effect on students this year, more so than ever.  An unusual number of students are suffering from anxiety. What could it be? & what can students do to get through it?Katherine starts off with a wonderful meditation, so make sure you listen to this podcast while you are in a quiet space and get comfortable to join in the session as she guides you through for a few minutes of bliss. It will prepare the ground to take in all the wonderful tips she shares with you to help you through these uneven times.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

mindhamok welcomes Maciej Sedlak to talk about the benefits of reflexology on mind, body and health. This episode goes into detail on what reflexology is, how it is performed, which areas of the body it is performed on, what benefits it offers and talks about the science behind the practice of reflexology.  The interview is very informative although in a conversational tone and pleasant to listen to. Don't miss it if you want to find out alternative ways to support your health in today's chaotic environment. Everything around us is constantly changing, evolving, and as a species we are constantly evolving too – looking only at the past 4000 years we can see many structural and functional adaptations in our bodies but mostly behavioural  changes. The same process applies to Plant and Animal world.  We are constantly adapting to the environment that we live in, food that we eat, and we develop resistance to the diseases threatening our lives – this ability allows us to survive and continue to procreate.  The fight or flight response is the most basic survival instinct with a very long evolutionary history. This mechanism evolved as a way for animals to become aware of any immediate danger and to act in such a way that it will be most likely to ensure their survival and essentially provide continuation to its kind. What has changed is the way we express it today or rather the many ways we learn to repress it. So let’s think about all the situations in your life that can cause you stress or anxiety ?The exams, deadlines, work projects, job interviews, lectures, becoming redundant, unpaid mortgage, going on a date, going to doctors – not going to doctors out of fear, giving lectures, wedding planning, traffic jam, lost house keys, late delivery, exam resit, meeting your ex with a new partner during your Sunday walk, dealing with student, falling ill, uncertainty of the future, parking ticket and so on ..How many times a day does your body tell you to run!? With the current lifestyle in our society- almost constantly.The stress response is a complex process that we won’t go into in much detail. The takeaway is that the stressor activates the hypothalamus which then activates the pituitary gland. Pituitary gland then releases ACTH which is a hormone that stimulates production of cortisol in the adrenal glands. Cortisol enables the body to maintain a steady supply of blood sugar. It is worth noting that when this happens our immune system is suppressed. So when we are in a situation of stress, even subconsciously, we may be not aware of it on a superficial level, the body “thinks” that it’s in danger and the adrenal keeps on producing Cortisol - in result we stay in a state of constant alert and our immune system in simple terms - weakens. Effectively you may find yourself trying to fall asleep while your body is telling you to escape!Effectively your body tells you to fight for your life and you instead put a smile on your face during a job interview. Prolonged production of cortisol accounts for: high blood pressure, heart disease, type 2 diabetes, osteoporosis, weight gain, fatigue, intestinal problems, anxiety, depression, low libido, headaches and so on..Therefore, we experience emotional, physical, cognitive and behavioural changes. We often think that these are “normal” but it is not. We are made to believe that it’s a standard where in fact the lifestyle we are currently pursuing is fairly young and very different to what our ancestors experienced. Reflexology is one of the oldest practices on Earth. It dates bmindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Listen to our student ambassadors and wellbeing pro who help you get through the highs, the lows and everything in between during your first days, weeks and months at university.We cover how to navigate friendships, loneliness, social and relationship pressures, alcohol, work/life balance, mental health & well-being and independence.Our mindhamok student ambassadors give you their real-life experiences, offering insights and reassurances about YOUR experience and keeping your mental health in check. They also detail how their confidence, independence and decision-making skills grew over the course of the year- just like yours will. Our mental health counsellor will also deliver information and approaches to support your transition to university. Put your mind in a hammock and chill.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Natasha is a homeopath from the US and teaches homeopathy in English and Spanish, face to face and virtually to students and other international homeopaths. Natasha also treats patients from around the world with natural homeopathic treatments. In this podcast Natasha will focus on how homeopathy can help students through their challenges at university. There are many remedies that can be gentle and helpful. Natasha will  talk us through some of the benefits of using these remedies to sustain ones health during exam stress, anxiety, hang overs, break up blues, sexually transmitted diseases and so on.Enjoy this insightful and educational conversation! mindhamok wants to bring different perspectives to tackle student challenges, we invite a variety of professionals to introduce their practices. That said please always look for medical advise and the support of a qualified professional when dealing with serious issues.  Put your mind in a hammock, sit back and listen.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In this episode, two of our mindhamok ambassadors, Leah Gould and Simran Bajwa speak with Washington DC based breathwork practitioner Sandy Wiggins about the concept, practice and benefits of breathwork. Breathing; it's the first thing we do when we enter this world, and the last thing we do as we depart. The majority of the time, we are breathing subconsciously, much like the beating of our heart or the growth of our cells, breathing however, can also be controlled consciously, we can arrest conscious control of our breathing by taking deeper or shallower breaths, breathing faster, slower and even holding our breath. In doing so, we are able to witness profound physiological effects that can assist us in times of stress and difficulty. Sandy Wiggins introduces us to the history and beginnings of the practice as well as some techniques that can help students and everybody during times of increased stress or as a daily routine in your own wellness plan. You will also have two opportunities to try a few quick techniques during the podcast. Before embarking on breathwork practices, speak with a licenced practitioner to run through a 'pre-flight' medical and wellbeing check. Sandy Wiggins can be contacted directly at [email protected]. Enjoy!mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Student Coaching is growing in popularity across the globe. The concept of a coach first turned up in sports, the coach is there to support athletes in all aspects of their game both physically and mentally, they are next to the athletes all the way, on the field, in the locker rooms, on the busses, tears, cheers… all of it. It’s no surprise that coaching then found its way into business, many companies employ coaches for their employees and leadership teams, then we saw life coaching turn up, helping people achieve life goals or move through a particular challenge. Now, we see more and more colleges and universities engage in student coaching practices with many having coaches working with their students in groups or individually, many students also choose to work with coaches directly to complement their journeys. Jeanine Cogan is a student coach based in Washington DC in the USA. In this mindhamok podcast, Jeanine talks with Phil Georgiou about the concept of coaching whilst touching on achievement and happiness as well as some small life hacks on how to bring some simple yet effective initiatives into our lives that will add to our own recipes of wellbeing.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join our mindhamok ambassador Bethany Game meets author, psychologist and relationship expert Rodney McBride. Rodney's first book "Mutual Healing After The Affair" was published at the beginning of this year and he's now working on a second. In this engaging and informative podcast, Bethany and Rodney tackle questions such as "Is there a soulmate out there for each of us"; "how to cope with jealousy" and "relationships during the pandemic.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join mindhamoks Clinical Director Phil Georgiou and Wellness Coach Natasha Stromberg as they discuss climate anxiety. The episode opens by defining exactly what climate anxiety is and how it can show up in our lives. There are some proactive steps that we can take to do our piece and act as a  positive influence within our own communities, Natasha introduces listeners to a number of tips on how to tackle climate anxiety in a way that will reduce it and have you making a positive impact to your own mindset and that of others. We hope you enjoy this episode, let us know what you think on this subject and if you have suffered or if you suffer from climate anxiety, subscribe to our podcasts and follow us on social media #mindhamok.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

In the first of a series addressing this important issue, writer and educator Tina Rocchio talks to mindhamok's clinical director Phil Georgiou about the daily occurrence of gender-based aggression that is manifested through denial, dismissal and what she describes as the hidden silencing of women at every level of society.Recommendations on what to read and watch - Pema Chodron, The Places that Scare You; Chimamanda Ngozi Adiche, Dear Idjeawele or a Feminist Manifesto in Fifteen Suggestions (letter to her friend's daughter) and, before this one, We Should All Be Feminists; Mary Beard, Women and Power; On Being by Krista Tippett (John O'Donohue, Claudia Rankine, Mary Oliver)mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join mindhamok and three of our volunteer student ambassadors as they share their own experiences and those of other student's, subjects such as alcohol pressure, exercise, loneliness, study pressure, cooking & financial stress. Follow us and join our freemium service on our website to access deeper content as we unpack the subjects brought up in this podcast... Comment, share & enjoy.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Coming out as LGTQI+ can be a difficult process.  In this podcast  Tiziana De Macceis, co-founder of mindhamok interviews mindhamok's clinical director Phil Georgiou about his own experience of coming out. Listen to this honest and open-hearted conversation to hear first-hand Phil's insights on what to expect, the feelings that can come up and how to overcome any fears you may have. mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Life and Wellness Coach Natasha Stromberg, joins Mindhamok’s Phil Georgiou to discuss the mental health challenges students face when forging a new identity at University.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join mindhamok as we speak with Varun Shivdasani, the Head Performance Chef at the Elite Athlete Centre at Loughborough University. Varun will discuss how to eat to keep mentally well during the lockdown as well as introduce us to AFS, which is the Antidepressant Food Score. He will also give us his view on the recent revelation that Weetabix with Baked Beans is a thing. Tune-in and get some student food tips that won't break the bank and keep you on your A-game.mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Perfectionism doesn't work! it can stand in our way and prevent us from completing what we need to do and finding contentment in life. Join Phil Georgiou as he introduces perfectionism & explores it's different types as well as what we can do to balance out those perfectionist voices that find their way into our heads!mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join Phil Georgiou as he discusses some of the subjects that may be on your mind as you head into the holiday break, help you navigate what may well be a totally different festive season in 2020!mindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

During these uncharted times, it’s important to know that they will pass, looking after your emotional and psychological self is one way to help rationalise things and stay grounded. Join Daniel Morris as he guides you through this 12 minute mindfulness chill outmindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com

Join the Co-Founder and Clinical Director of mindhamok, Phil Georgiou,  as he discusses university life during the pandemic, interviewed by Daniel Morrismindhamok, there for your social, physical and mental health as you explore your life. Find out more at www.mindhamok.com