10 Best Mental Health Podcasts of 2024
With topics ranging from anxiety and depression to self-love and substance abuse, these listens focused on emotional wellness have something for everyone.
Podcasts are a really popular form of entertainment right now. In fact, one study found that 26% of U.S. adults said they had listened to a podcast in the week leading up to the survey in 2022 — compared to just 7% in 2013. That’s partly due to the fact that you can listen to podcasts pretty much anywhere, most are free or low-cost, and listening to them enables you to dive into issues that you may not be very familiar with — especially when it comes to mental health topics.
With millions of podcasts available to listen to, there is truly something for everyone. Whether you’ve recently been diagnosed with bipolar disorder and want to learn about other people’s coping strategies, have a child struggling with an eating disorder and hope to be a better supporter, are trying to maintain a more positive outlook through a rough patch or just want to raise your awareness of mental health issues in general — podcasts can help.
However, with so many podcasts to choose from, it can be overwhelming to pick one, so we’ve done the research for you and compiled the best mental health podcasts of 2023 depending on what you’re in the mood for. Of course, this list doesn’t touch on every mental health issue that exists, but it will provide a safe, comforting and wholesome place for most people to start with.
Our top picks
Best for general mental health: We Can Do Hard Things
Best for body positivity: iWeigh
Best for heavy topics: The Mental Illness Happy Hour
Best for Black women: Therapy for Black Girls
Best for couples: Where Should We Begin?
Best for mindful nutrition: Maintenance Phase
Best for depression: The Hilarious World of Depression
Best for variety: Feel Better, Live More With Dr. Chatterjee
Best for managing mood swings: The Happiness Lab
Best for boosting happiness: Happier: With Gretchen Rubin
Best for general mental health: We Can Do Hard Things
For this show, Glennon Doyle (author of the bestseller Untamed) joins her wife (soccer star Abby Wambach) and her sister Amanda Doyle to talk candidly about how we overcome hardships every day. They cover everything from addiction and career trouble to taking care of parents and maintaining friendships, but in a way that is both honest and hopeful at the same time. The idea is that by discussing these things out in the open it might empower someone else to push through difficult times. The tone is friendly, relatable and endearing so even when they’re having tough conversations, the trio of hosts helps listeners feel at ease.
Apple Podcast Score: 4.9 stars (30K ratings)
Paid or Free: Free
Top Review: "This podcast is beautiful and important work. We all need these women and their guests in our lives and if we can’t take them to lunch (dream!) this body of work will more than suffice! The episode on family estrangement was one of the most pivotal for me and so very validating about a matter that has brought me so much pain. I loved that I could look up the transcript on the pod’s website and I brought the transcript to therapy and have since embarked on a reparation journey."
Best for body positivity: I Weigh
British actress Jameela Jamil started the "I Weigh" movement in an effort to fight back against how the value of women is often measured by their body weight. Instead, she promotes the idea that we each have our own formulation for calculating our value that isn’t based on our body at all but on other traits such as being a good friend, making an honest living, volunteering or a million other things. On the podcast, Jamil interviews other thought leaders on a plethora of mental health topics in an effort to challenge societal standards.
Apple Podcast Score: 4.8 stars (2.2K ratings)
Paid or Free: Free
Top Review: "I look forward to listening to new episodes every week because I always walk away learning something new. I am so appreciative of the anti-shame approach to every topic covered."
Best for heavy topics: The Mental Illness Happy Hour
Comedian Paul Gilmartin was diagnosed with clinical depression in 1999, and in 2003 he realized he was addicted to alcohol. He’s been sober ever since and on this podcast, Gilmartin talks to other artists, friends and doctors about a variety of mental health challenges that people deal with every day. The hope is that moving these discussions from the shadows into an open space might help others who are suffering feel less alone and talking about solutions might provide a path forward for someone. Normalizing mental health problems through podcasts like this one helps reduce the stigma for everyone.
Apple Podcast Score: 4.8 stars (5.6K ratings)
Paid or Free: Free
Top Review: "This host has a serious commitment to making anyone and everyone feel safe no matter how bizarre their mental health issue. I like the way he reads selected thoughts from listener surveys; he makes good choices and always honors the perspective of the writer."
Best for Black women: Therapy For Black Girls
No guide to the best podcasts related to mental health is complete without mention of Therapy for Black Girls. Host Joy Harden Bradford, Ph.D., has earned a glowing reputation for her ability to connect with women of color on a suite of crucial relevant issues, no doubt due in part to her training as a licensed psychotherapist. Plus, it's an approachable program that anyone can easily jump into. (There are more than 300 episodes, but it doesn't matter where you start!) Bradford is the master of crafting compassionate, actionable takeaways for her listeners. Stigmas of many different natures — from being a sole WOC in the workplace to addressing microaggressions from well-meaning friends — are often discussed in-depth in inspiring ways.
Apple Podcast Score: 4.8 stars (5.1K ratings)
Paid or Free: Free
Top Review: "As a therapist and a consumer of podcasts, I love this content. So informative as well as relatable. Interviews are always well thought out and valuable."
Best for couples: Where Should We Begin?
If you've ever wanted to be a fly on the wall when therapy actually takes place, here's your chance. Host, author and psychotherapist Esther Perel counsels real couples as they discuss their personal issues on Where Should We Begin? There is more than five seasons' worth of trauma and conflict explored with Perel's gentle approach, and listeners are bound to identify with the issues presented, which range from a committed couple overcoming infidelity that led to happier lifestyles to a pair of the best pals determining whether they should end their friendship. The real-world application of couples can be inspiring and will likely keep you coming back for more.
Apple Podcast Score: 4.8 stars (12.5K ratings)
Paid or Free: Free
Top Review: "What Ester is able to evoke, contextualize, and make contact with in each episode is phenomenal. I’m able to see myself and my dynamics in most people she works with. She has a rigorous intellect, a compassionate, heart, and a playful spirit which allows for so much insight."
Best for mindful nutrition: Maintenance Phase
Stephanie Dolgoff, deputy director of the Lifestyle Group's Health Newsroom, helped launch Good Housekeeping's exploration into diet culture starting in 2020, and points to Maintenance Phase as a worthy resource for anyone wishing to find wholesome nutritional direction in their life. The program works to debunk questionable science and marketing claims behind today's propelled health fads, which also include wellness-related activities that branch into mental health. Topics explored in this timely series include self-worth as it relates to food, the dangerous effect of the BMI on women's health and a deep dive into the complicated world of treating eating disorders.
Apple Podcast Score: 4.8 stars (12K ratings)
Paid or Free: Free
Top Review: "The hosts are hilarious and have great chemistry. Every episode is a lesson from them on how to examine the world around us and ask questions to uncover bias in ourselves and others. They school me better than my teachers ever did."
Best for variety: Feel Better, Live More
One of Good Housekeeping's best overall podcasts this year, Feel Better, Live More is a podcast iteration of BBC Host and best-selling author Dr. Rangan Chatterjee's quest to answer the most pressing health and wellness dilemmas of modern times. The general practitioner pulls in specialized experts leading their fields to simplify the most complicated subjects (from stress management to body language) in each episode. There are more than 350 episodes, with multiple new releases weekly, dedicated to debunking health myths so you can improve your nutrition holistically, improve sleep hygiene and practice targeted relaxation.
Apple Podcast Score: 4.8 stars (1.7K ratings)
Paid or Free: Paid Subscription
Top Review: "This guys cares! He is so smart and kind and inspiring. Each episode is chock-full of amazing information. I learn something new every episode that I apply to my life. The best episode so far was with Dr. Mindy Pelz. Fantastic interview on a subject that absolutely needs to be forefront in health."
Best for depression: The Hilarious World of Depression
It's not often that people can laugh at depression, but public radio host John Moe captured Dolgoff's attention for highlighting the plight of coping with clinical depression and its stigma in a highly relatable approach. Even those who do not currently seek treatment for depression would find value in each episode, as the series is made up of hilarious, raw conversations between comedians and other guests who have experienced depression firsthand. While the show's 97 episodes have been lauded by fans across the internet and are still available, The Hilarious World of Depression has been officially canceled — diehard fans have migrated over to Moe's newest show, Depresh Mode, which includes more discussion on topics outside of depression.
Apple Podcast Score: 4.8 stars (4.3K ratings)
Paid or Free: Free
Top Review: "I searched for a podcast on depression when my husband hit a scary low in depression. Not only do I feel more optimistic about my spouse and marriage, but I am a better partner as I have learned endless understanding and compassion for people with depression."
Best for managing mood swings: The Happiness Lab
If you've recently realized that your emotions are signaling a more serious depression, you'll likely have a lot of misconceptions about how you should begin to seek help. This is where Yale University's Laurie Santos, Ph.D., and her Happiness Lab program comes in. With more than 100 episodes available, Santos walks listeners through the latest research on how behavior and emotions are interlinked. Santos's directives on managing negativity that contributes to depression (or anxiety or even grief!) are the main draw of this uber-popular podcast. Of course, no podcast is a miracle cure for feeling better so don't beat yourself if you try some tips from The Happiness Lab and don't immediately feel more blissful.
Apple Podcast Score: 4.7 stars (13.3K ratings)
Paid or Free: Paid Subscription
Top Review: "I find this podcast to be highly informative and easy to digest. The two-part series, ‘Happier Parents, Happier Kids’ was SO GOOD! Good really doesn’t begin to describe how valuable it was to me! There was so much to unpack in it."
Best for boosting happiness: Happier With Gretchen Rubin
Listeners can jump into author-turned-host Gretchen Rubin's laid-back family-style podcast with ease. It focuses on finding a few quick ways of increasing your holistic happiness in each and every episode. If you're finding yourself coming to terms with troublesome habits you'd like to break, but don't know where to start, Rubin has created a cheatsheet to her best episodes to get started. Topics include overcoming loneliness all on your own, facing climate anxiety and working on better boundaries with your tech, among many others. Just keep in mind that if you're struggling with a real mental health issue, Gretchen's approach to becoming happier might be a little simplistic.
Apple Podcast Score: 4.7 stars (11.9K ratings)
Paid or Free: Free
Top Review: "This podcast is a little piece of sunshine added to my day. I love the insight, tips and positivity found here. I’m always looking forward to the next one!"
A mental health podcast is one that is meant to improve your emotional well-being when you listen to it. Some directly discuss things related to psychology or mental health while others can boost your mood indirectly. After listening to a mental health podcast, you should walk away feeling better, whether because you learned new coping strategies, heard an inspiring story, learned something interesting about yourself or for some other positive reason.
On the other hand, some podcasts can actually be detrimental to your mental health — such as those focused on negative news or crime. "The neocortex is the part of the brain that gives you the ability to be creative, innovative, optimistic, rational and to feel love," says Emily Bashah, Psy.D., a co-author of Addictive Ideologies and co-host of The Optimistic American podcast. "But if a podcast can terrify you, it engages the limbic system, which is the more primitive part of the brain, and the amygdala then hijacks the neocortex. This leaves you with only fear or anger and the desire to fight, flight or freeze."
What are the benefits of listening to a mental health podcast?
The key to podcasts is that most are free or relatively affordable, which means some of the ones related to mental health can be quite valuable. "They provide an accessible way to learn more information about mental health conditions and best practice treatment approaches from educated professionals," says Jennifer Guttman, Psy.D., a clinical psychologist and author of the forthcoming Beyond Happiness. "They can provide greater awareness of psychological conditions, reducing the stigma associated with mental health struggles. Because listeners can enjoy podcasts in their own time, at their own pace and in a safe place it can offer an opportunity for self-acceptance and strategy building."
For instance, in many mental health podcasts, hosts and guests openly talk about problems they have personally faced or they interview mental health experts about specific psychological issues. "Listening to others talk about their own struggles, how they overcame adversity and grew from that can be inspirational," says Bashah. "Insight from real experiences can help us appreciate that we are not alone and often help us find meaning, purpose and gratitude."
How can I choose the best mental health podcast for me?
"In general, being selective of where we obtain information, finding credible sources with more optimistic perspectives can enhance our lives," says Bashah, who points out there are no credibility or accuracy checks for podcasts so the responsibility is placed on the listener to decide if they should tune in. "Thus, avoiding or limiting time on podcasts that promote conspiracy theories, generate paranoia, promote divisions or dichotomous thinking, will be important to sustain mental health and overall wellness," explains Bashah. "It is just as important to avoid podcasts that promote a victim mindset. While hosts can often build up large amounts of subscribers by selectively targeting a group, a good host should help you think of the role you are playing in any problem and promote self agency."
To ensure a mental health podcast is a good fit for you, there are a few things to think about before you spend hours listening to one. For starters, "it’s important to feel like you connect with the host," says Guttman. "Take into consideration whether you are a member of their target audience so that the topics covered will be most relevant to you." Then, before you listen to an episode, Guttman recommends reading the info blurb about the episode to make sure you won’t be triggered by the topic.
Also, keep in mind that some of the best mental health podcasts aren’t hosted by experienced mental health professionals, but if you find one that is, that’s definitely a plus. "It's not that mental health professionals are the only people with good advice on emotional wellness, but I would be concerned about podcasts that don't draw on their expertise at all," says Nick Allen, Ph.D., clinical psychologist, professor at the University of Oregon and co-founder of digital mental health company Ksana Health.
Lastly, look for a podcast in which the host or guests clearly explain any research and methodology they use to help them come up with strategies for handling mental health issues. "Research is the best way to understand whether an approach will actually enrich your mental health, or if it is snake oil," says Allen.
When should you see a therapist for mental health concerns?
Remember, listening to podcasts — even ones that tackle mental health issues — is just one piece of a self-care action plan. A podcast can be an enjoyable way to reflect on emotional issues that may be bothering you, but it's not meant to substitute formal treatment with a clinical health provider. "People who may be dealing with feelings of anxiety and depression but are still able to function in daily roles — at work or in their family — may find the advice on podcasts very useful without further help," says Allen. "However, if the emotional difficulties are severe enough that you can't go to work or get through the day as you usually would, then it's probably a good idea to seek the help of a mental health professional as well," he adds, citing suicidal thoughts, as well as a history of schizophrenia or bipolar disorder, as indicators that a podcast alone isn't sufficient.
#EmbraceYourJourney
Autumn Self-Care
Giving thanks can make you happier
Each holiday season comes with high expectations for a cozy and festive time of year. However, for many this time of year is tinged with sadness, anxiety, or depression. Certainly, major depression or a severe anxiety disorder benefits most from professional help. But what about those who just feel lost or overwhelmed or down at this time of year? Research (and common sense) suggests that one aspect of the Thanksgiving season can actually lift the spirits, and it's built right into the holiday — being grateful.
The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways, gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, being grateful also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
People feel and express gratitude in multiple ways. They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude). Regardless of the inherent or current level of someone's gratitude, it's a quality that individuals can successfully cultivate further.
Research on gratitude
Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude. In one study, they asked all participants to write a few sentences each week, focusing on particular topics.
One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
Another leading researcher in this field, Dr. Martin E.P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week's assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month.
Of course, studies such as this one cannot prove cause and effect. But most of the studies published on this topic support an association between gratitude and an individual's well-being.
Other studies have looked at how being grateful can improve relationships. For example, a study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person, but also felt more comfortable expressing concerns about their relationship.
Managers who remember to say "thank you" to people who work for them may find that those employees feel motivated to work harder. Researchers at the Wharton School at the University of Pennsylvania randomly divided university fundraisers into two groups. One group made phone calls to solicit alumni donations in the same way they always had. The second group — assigned to work on a different day — received a pep talk from the director of annual giving, who told the fundraisers she was grateful for their efforts. During the following week, the university employees who heard her message of gratitude made 50% more fundraising calls than those who did not.
There are some notable exceptions to the generally positive results in research on gratitude. One study found that middle-aged divorced women who kept gratitude journals were no more satisfied with their lives than those who did not. Another study found that children and adolescents who wrote and delivered a thank-you letter to someone who had made a difference in their lives may have made the other person happier — but did not improve their own well-being. This finding suggests that gratitude is an attainment associated with emotional maturity.
Ways to cultivate gratitude
Gratitude is a way for people to appreciate what they have, instead of always reaching for something new in the hope it will make them happier, or thinking they can't feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.
Here are some ways to cultivate gratitude on a regular basis.
Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter or email expressing your enjoyment and appreciation of that person's impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.
Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.
Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you've received each day.
Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.
Pray. People who are religious can use prayer to cultivate gratitude.
Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.).
Grounding Technique
Ever felt so stressed you didn’t know what to do next? Try talking to your 'parts'
Have you ever felt so anxious in a tough situation that you didn’t know what to do next? That’s how Seth Kopald felt during his divorce. He worried that he’d lose connection with his kids.
“How much time will I have with them?” he recalls thinking. Would they be OK, he wondered. One night, as he was driving home, he struggled to catch his breath as panic took over. He pulled over to the side of the road, recognizing he needed help.
His therapist turned him onto an approach he’d never heard of called Internal Family Systems, or IFS, and recommended a book to get him started, written by its founder Richard Schwartz. “It was life-changing,” Kopald says.
At the center of IFS — sometimes called “parts work” — is the idea that each of us has multiple parts, kind of like sub-personalities. Getting to know them and treating them with compassion may help us manage our lives and our stress better, Schwartz writes in his book No Bad Parts.
Schwartz came up with the idea for IFS more than 40 years ago when he was a family therapist treating adolescents with bulimia. His patients told him about different parts of themselves that were interfering with their treatment, like “the critic” who would make them feel worthless and alone.
As the scientist in him mulled this over, he also looked inward. “I noticed them in myself. Oh my God, I’ve got them too,” he recalls.
The premise of the IFS model is that our minds are not one-dimensional. “We’re all multiple,” Schwartz says. We all have multiple perspectives within — for example, people often identify an inner critic, worrier, or striver. And some parts tend to dominate our lives, while others are more hidden. IFS teaches a process to embrace all your parts, bring them into balance and find a sense of wholeness.
Parts work has exploded in popularity recently — with a growing number of books, apps and social media accounts highlighting the system. There are now more than 6,000 IFS-certified therapists and practitioners.
IFS is used by therapists working on a range of issues, from couples therapy, to coping with the death of a loved one, or other traumas.
Some therapists say the popularity has gotten ahead of the evidence base and are calling for more research. There are several small studies showing IFS can benefit people with specific problems, including symptoms of PTSD and stress; the pain, discomfort and depression from living with rheumatoid arthritis; and depression. And more studies are underway.
For Seth Kopald, parts work was key to taming his anxiety, as he began to recognize that it stemmed from fears of feeling unloved in childhood.
With IFS, he could now acknowledge the hurt child within, and begin to unburden from the pain and shame.
“There’s a big difference between, ‘I am the anxiety and fear versus I am here with the fear, I’m here with the anxiety,’” he says. And in that realization his natural state of “confidence, courage and compassion” resurfaced. “It's almost like I have a new operating system now,” Kopald says.
So, if you’re dealing with stress — around relationships, tragedy, or any life challenge — you may want to learn more about parts work. Here are highlights of how the IFS process works.
1. Quiet your mind and look within
One way to begin to get to know your parts is to listen.
Sit still, as if you were about to meditate and notice any bodily sensations that arise. Do you feel a sore neck, a tight chest, sick to your stomach? Do you see scenes or images from the past? What comes up first are parts that may need your attention. Focus on one sensation or image — tune in and ask it what it wants you to know.
When Seth Kopald tried this, he sensed a nervousness throughout his body and he saw images from old movies in his mind — scenes of bad divorces, couples fighting over kids. He was getting in touch with a worrier part that was dominating his life at the time.
2. Start a dialogue with your parts
In IFS, the rule is that none of our parts are bad. Each of them can give us useful information.
Kopald started to realize that his worry and anxiety were what IFS calls “protector” parts, which help us get through tough situations. “They were trying to make me do something — to figure out a solution to help my kids,” he says.
But these parts were causing so much anxiety, he was stuck.
The worrier was telling him “do something.” Then there was a critic questioning what he'd done to contribute to the bad situation. And another part was jumping in to try to numb him from the pain.
These multiple parts were teaming up, a pattern that can happen to many of us in moments of crisis. It’s like noisy instruments playing out of tune, Kopald says, citing a metaphor frequently used in IFS.
If you find yourself overwhelmed by a cacophony, try to start a dialogue with your parts: What do you want me to know? What do you want to show me?
And the more you learn to work with your parts, you can start to become the leader, or the conductor, Kopald says, bringing up each instrument in harmony.
3. Take some space
IFS teaches you to “separate” from the noise of these competing parts. Kopald recalls the moment he started to get some perspective on his anxiety about his kids, by seeing it as just one part.
“When it really hit me that the anxiety I'd been feeling was one aspect of me, but not all of me, I felt this calm come over me,” he says.
This was the beginning of a breakthrough for him.
If you want to try this, ask your noisy part: “Can you give me some space so we can talk?” For Kopald, instead of feeling like he was that scared, anxious kid, he got to the place where he felt he was sitting with that kid, helping to comfort him.
. Get in touch with pain from childhood
IFS teaches that we all have exile parts, which hold onto hurtful memories, many from childhood. Since it’s easier to bury negative feelings than deal with them, these exiles — as the name suggests — can stay locked deep within.
IFS founder Dick Schwartz says the exile parts can get triggered in times of difficulty. But he says, “these are often our most sensitive and loving parts.”
As a kid, Schwartz struggled in school, which frustrated his father — a prominent physician and researcher. “So he piled on a lot of shame,” Schwartz says. He could recall his father saying things like, “Dicky, you’re good for nothing,” and the hurt was buried deep within.
He allowed himself to relive those experiences from childhood. “I could actually enter that scene and be with” the hurt boy, Schwartz says. In doing so he could feel the mistrust and fear and shame lifting, what IFS calls “an unburdening.”
For Schwartz this opened up a playful inner child. “That was lacking in my life back before I actually unburdened that part,” he says.
This part can be tricky to do alone. Exiles will sometimes take you back to painful scenes, and show you traumatic memories. Kopald says if you feel the pain of an exile arise, you can say: “I know you’re there – I’m not pushing you away.” You can ask it to share its story, and if this gets too intense, you may want to contact an IFS therapist.
5. Take a U-turn
Kopald says his life is much better now. He has a loving relationship with his children and he’s remarried. Now an IFS-certified practitioner, he's written a book on IFS, Self-Led: Living a Connected Life With Yourself and With Others. But, he still has moments when life is very stressful or throws too much at him. When this happens, he uses a technique called a U-Turn. The U-turn is an exercise to gain perspective.
If you find yourself engaging in negative self-talk — or you are feeling like everything is falling apart, take a moment to notice what’s happening inside, look inward. Kopald says he’ll ask himself: “Wait a minute, who’s taking me over right now?”
In other words, you observe which part inside you is triggering your anxiety, fear or negativity. And then you can tell it, “Hey, I got it. Can you just trust me to be here?” Kopald says.
6. Uncover the light within
When you’re no longer dominated by the cacophony of parts, then your true self can emerge, according to IFS.
In IFS, Self is the parent or leader of your system, offering love and protection to all your parts.
Seth says you can think of Self as the sun, which is often covered by clouds, i.e., your parts. Remember the sun is always in its full power, even on a cloudy day. So Kopald says, like clouds parting, we can “remove the things that block our light.”
For Kopald, this has made a big difference. “I tend to live more in the light of myself," he says. And he feels more clarity, compassion, creativity and calm.
#selfcare
5 Easy Ways To Ease Anxiety On Halloween
People suffering from anxiety can be easily triggered by specific Halloween traditions such as Trick or Treating. Read this post for tips on easing anxiety on Halloween.
I love Halloween. However, plenty of friends hate Halloween because it’s a source of anxiety for them. From triggering haunted house screams to children constantly ringing their doorbells, Halloween can easily provoke automated negative emotional responses that lead to stress.
Many adults and younger children experience heightened anxiety levels during Halloween. First-time trick-or-treaters may be nervous about people’s reactions to their costumes or bumping into scary, horrific costumes. In addition, adults experiencing symptoms of PTSD may feel stressed not knowing who’s under the costume or have a traumatic flashback.
Feeling anxious is normal, especially around this time of year. So, here are five ways you can ease anxiety around Halloween.
How To Ease Anxiety On Halloween
Remember That You Don’t Have To Answer The Door
There’s a lot of pressure for adults to hand out candy on Halloween. However, you don’t have to participate in this tradition. If you’ve experienced a traumatic event or have extreme social anxiety, don’t participate in handing out candy, as it may impact your general mental health. There are plenty of ways to celebrate Halloween and engage the children without doing so.
For example, you may leave a massive bowl of wrapped candy outside your door and allow children to pick it out themselves. You could also delegate this Halloween task to someone else in the family. Remember to also have some safety measures in place in case of emergency.
Set Some Ground Rules
If you’re prone to anxiety or nervousness around Halloween, you must set some ground rules. First, take some time to think about how you want to celebrate this year and what needs to be done for you to feel comfortable and safe. Then, set rules about costumes, answering the door, and anything else that may trigger your anxiety. Some standard ground rules for celebrating Halloween are:
No one travels alone.
Everyone needs to check in with each other every XYZ hour or time.
There needs to be at least one utterly sober person.
Don’t answer the door for anyone without a parent.
Have some emergency safety measures in place.
Don’t Be Hard On Yourself
It’s okay to experience anxiety or fear around Halloween. It happens. Learn to recognize these emotions and find healthy coping mechanisms for managing them. Don’t punish yourself for not wanting to celebrate or being in the spirit of Halloween. It will not make you feel better. Instead, allow yourself to feel these emotions and be mindful of how they affect you.
Make Sure To Take Care Of Yourself
One of the most important things you can do to ease your anxiety around Halloween is to practice self-care. Halloween challenges you to challenge yourself mentally and physically in ways that you usually wouldn’t. Practicing some Halloween self-care will help you check in with yourself and ensure you’re feeling okay. In addition, Halloween is the perfect holiday for having fun, doing something crazy, and treating yourself to anything silly that will make you feel happy.
Take A Break From Halloween
If Halloween is causing too much stress and anxiety, take a step back from it this year. It’s okay not to dress up, hand out candy, or do anything Halloween-related. October 31st is still an average day, and you can treat Halloween as that. Do nothing and participate in your usual daily routines. Taking a break from Halloween will help you not feel pressured into participating in the holiday’s yearly traditions.
Final Thoughts
Fear and anxiety are natural responses from the brain against perceived danger and threats. Developing healthy coping mechanisms and understanding your anxiety will help you better navigate Halloween and other holidays.
Mental health doesn’t have to be scary! Let’s break the stigma together and create a safe space for open conversations. #MentalHealthMatters #BreakTheStigma"
How you talk to yourself matters!
Your anxiety doesn't define you!
Self-Care in the Fall: Why It’s Important for Your Mental Health
The leaves are changing, the air is getting cooler, and all things pumpkin spice are starting to appear everywhere. It can only mean one thing: fall is here! This time of year is a time for reflection and self-care for many people. The holidays are quickly approaching, and it’s important to take time for yourself before things get too crazy. In this blog post, we will discuss the importance of taking care of your mental health, self-care, and provide some tips on how you can implement it into your life!
The importance of self-care
As the weather gets cooler and the days get shorter, it can be easy to let self-care fall by the wayside. However, taking care of yourself is just as important in the fall as at any other time of year.
One reason self-care is so important in the fall is that it can help boost your immune system. When you’re feeling run down, it’s harder for your body to fight off colds and flu. So make sure to get enough sleep, eat healthy foods, and exercise regularly.
Another reason to focus on self-care in the fall is that it can help to alleviate seasonal affective disorder (SAD). SAD is a type of depression often triggered by the shorter days and reduced sunlight of autumn and winter. To help combat SAD, make sure to get outside every day, even if it’s just for a short walk.
And finally, self-care can help you to enjoy the fall season more. When taking care of yourself, you’re more likely to have the energy and enthusiasm to enjoy all that autumn offers. So don’t wait until spring to start taking care of yourself. Start practicing self-care today!
Tips to help you get started with self-care
Self-care is a catch-all term for many activities, from getting enough sleep to taking time for a hobby. However, the one thing all self-care activities have in common is that they help you to nurture your physical, mental, and emotional health. If you’re new to the world of self-care, here are a few tips to help you get started:
1. Set aside some time each day for yourself. Even just 10-15 minutes can make a big difference. Use this time to do something that makes you happy and relaxed, whether reading, taking a walk, or listening to music.
2. Make healthy choices that make you feel good. This could include eating nutritious meals, exercising regularly, getting enough sleep, and spending time in nature.
3. Be mindful of your thoughts and emotions. Pay attention to how you’re feeling mentally and physically, and take steps to improve your well-being if necessary. This might involve seeking professional help if you’re struggling with your mental health.
4. Do something nice for yourself every day. Whether buying yourself a new book, taking a relaxing bath, or just taking some time out to enjoy your hobbies, make sure to schedule some ME time on a regular basis.
Self-care is all about taking care of yourself both physically and emotionally. You can reap the benefits of increased happiness and reduced stress levels by making small changes in your daily routine.
Ideas for fall-themed self-care
There’s no denying that fall is a busy time of year. It can be tough to find time for yourself, but self-care is important, and there are plenty of ways to fit it into your autumn schedule. Here are a few ideas to get you started:
Get outside. Autumn is a great time to go for a hike, go apple picking, or just take a walk in the park. Being in nature can help to clear your mind and boost your mood.
Get cozy. Take some time to relax at home with a cozy blanket, a cup of your favorite hot beverage, a good book, or a good movie.
Connect with friends. Fall is the perfect time to catch up with friends over coffee or dinner. Spending time with people you care about can help reduce stress and improve your overall sense of well-being.
Give back. There’s nothing like helping others to make you feel good about yourself. Volunteer at a soup kitchen, donate clothes to a local thrift store, or simply offer to help a friend in need.
Be mindful. One of the best ways to reduce stress is to practice mindfulness. This can be as simple as taking a few deep breaths before you start your day or spending a few minutes meditating before bedtime.
Monitor your mental health. Many people who suffer from SAD don’t realize it because it can come on gradually. Keep a mood tracker or journal, and if you start to experience symptoms of depression or anxiety that are affecting your ability to carry out day-to-day tasks, be sure to reach out to a therapist.
Why therapy is a form of self-care
Many people see therapy as a last resort, only to be considered when they’re in crisis. But this isn’t accurate. Instead, therapy is a form of self-care that can be helpful even when things are going well. It’s a chance to step back from your busy life, check in with yourself, reflect on your thoughts and feelings, and figure out what’s really happening.
It’s an opportunity to set aside some time each week to focus on your mental and emotional health. And it’s a chance to develop deeper insight into yourself, leading to more satisfying relationships and better decision-making.
By taking the time to address your own needs, you’re ensuring that you’re in a better position to take care of those around you. When you’re dealing with your own stress and anxiety, it’s difficult to be present for others.
Therapy can help you to process these emotions in a healthy way so that you can be more available to the people in your life. In addition, therapy can also provide you with tools to deal with difficult situations in the future. By taking care of yourself, you’re actually making it possible to be there for others in a more meaningful way.
Therapy is an investment in your well-being and can pay off in many ways. So if you’re feeling good, don’t wait until you’re struggling to give it a try. Find a therapist near you and get connected.
How to keep up your self-care routine during the busy holiday season
With fall comes the start of the holiday season, which can get quite chaotic. With all the shopping, cooking, and parties, it’s easy to let your self-care routine slide. But this is the time of year when you need it the most! Here are a few tips to help you keep up your self-care routine during the holidays:
1. Make time for yourself. Whether it’s a quick jog in the morning or a relaxing bath at night, carve out some time each day to do something just for you.
2. Keep up with your healthy eating habits. It’s easy to indulge during the holidays, but try to focus on healthy foods that will give you energy and help you avoid getting sick.
3. Get enough sleep. This can be tough during the busy holiday season, but try to stick to a regular sleep schedule as much as possible.
4. Take some time to relax and de-stress. With all the hustle and bustle, taking a few minutes each day to just breathe and clear your mind is important.
If you are considering making therapy part of your self-care routine or experiencing symptoms of anxiety or depression, don’t wait to get help.
