The 'So, How's Therapy?' Podcast (2024)

25/01/2022

Do you like what you’ve heard? Would you like to hear more episodes in 2022? Give us a review to let us know and leave a comment with any topics that you may want to hear about!

19/07/2021

💬 Throughout the first 15 episodes of the podcast, I've had the opportunity to speak with some absolutely amazing people. They shared their knowledge, their advice, and their personal stories. Together we demystified, debunked, and destigmatized therapy.

🧠 We've covered things like OCD, the mind-body connection, our relationships with money, the brain-gut connection, and so much more.

💙 I've decided to take a break from the podcast for a while, but don't worry - this is not goodbye! (And I'll be staying in touch through my emails. Sign up if you haven't already!)

📱 In the meantime, you can still find all of the episodes on our website here: https://cohesivetherapynyc.com/

🌟 I am so excited to see what the future brings for this podcast. Thank you to all of the guests, and especially to all of the listeners who truly make this podcast what it is.

👋 I'll see you soon!

15/07/2021

🛋️ There are so many myths about what you should talk about in therapy.

💬 Deciding what to bring up and when can feel daunting – especially if you have a lot to talk about.

🎧 In episode 6 of So, How's Therapy?, I walk you through how to decide what topics to bring up, and when. Often the overlooked, uncomfortable, and hard to talk about topics can lead to the biggest realizations.

We'll talk even more about:
🌟 How talking about things you don’t think are important can be the missing piece to a larger puzzle
🌟Why progress in therapy can cause bigger, underlying things to come up
🌟That therapy is an ’emotional sandbox’
🌟Why there’s always a reason to talk about things, even if you 🌟think you can’t do anything about them
🌟That talking about your problems does not make you a bad person, friend, family member, or spouse
🌟What limits there are – confidentiality

📱 Make sure you tune in through this link, and reach out to say hi! I love hearing from you! https://cohesivetherapynyc.com/podcast/

13/07/2021

💵 Your net worth does not equal your self worth. It sure does feel like that sometimes though, doesn’t it?

🚫 Money is a hard topic for most of us to discuss, but that doesn’t mean we should just ignore it completely.

🎧 In episode 5 of So, How's Therapy?, I spoke with my friend and colleague Jelisha Gatling (LMFT), founder of Let’s Unpack Therapy about relationships and money struggles, as well as how we as individuals relate to money.

Tune in to episode 5 to find out more about:
💰 What financial infidelity is and how it can impact your relationships
💰 Shame, guilt, and scarcity and how it relates to money
💰 How gender norms, our childhoods, etc. can impact our view on money
💰 Money and intergenerational trauma
💰 The four money scripts and what they mean
💰 How to set healthy boundaries around money with those around you
💰 How ‘Let me think about it’ is one of the most powerful sentences you can use

You can find a link to the podcast episode here- feel free to reach out! I love hearing from you! https://cohesivetherapynyc.com/podcast/

11/07/2021

🩺 Managing a chronic illness impacts every facet of life: from work to dating, to parenting, and everything in between.

🗣️ If you’ve dealt with chronic illness, especially an invisible illness, it can be hard to effectively communicate with those around you about your needs. If you look good on the outside, people might think you feel okay on the inside. Unfortunately, sometimes that couldn’t be further from the truth.

🎧 In episode 4 of So, How's Therapy?, my colleague Rachel Kaplan, LCSW, and I discuss all things chronic illness – from spoon theory to how it can impact various facets of people’s lives.

📱 Make sure to visit this link for even more information, and let me know what you think! https://cohesivetherapynyc.com/podcast/

10/07/2021

🦠 Within your gut, there are tons and tons of different bacteria that make up your microbiome. Your specific microbiome is unique to you, and typically follows similar patterns throughout your life.

🧫 When the balance of good bacteria and bad bacteria in your gut is off, you may be more likely to develop both physical and psychological issues, like IBS.

🌮 The foods that we eat affect our gut microbiome, and in turn, how we feel. But how are gut health and mood related? 90% of the serotonin receptors in our bodies are located within our gut.

🧠 Improving your diet is one way that you can feel better, but it’s important to pair it with mental health treatment.

🎧 In episode 12 of So, How’s Therapy?, I am joined by New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman. We discuss everything you need to know about the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

This episode is FULL of great information, make sure you listen in and let me know what you think! https://cohesivetherapynyc.com/podcast/

08/07/2021

❓ What makes one person more prone to IBS than someone else?

🔬 While the exact cause of Irritable Bowel Syndrome is unknown, there are a number of factors that can influence the way someone experiences symptoms of IBS.

👧 Irritable Bowel Syndrome occurs more frequently in people below the age of 50. It is also more common among women than men.

🧬 There is a genetic aspect to IBS - certain genes may play a role in determining whether someone experiences symptoms of IBS or not. Someone’s environment also has an influence on the presence of IBS symptoms.

🧠 Anxiety, depression, trauma, and other mental health issues may also be a risk factor.

🎧 In episode 12 of So, How’s Therapy, I am joined by New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman. We discuss everything you need to know about Irritable Bowel Syndrome, the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

📱 You can find the episode and links to more great information at this link - I’d love to hear your thoughts! https://cohesivetherapynyc.com/podcast/

06/07/2021

💭 Have you ever heard of an IBS mimicker?

📋 They're diseases or issues that look, act, and present like IBS, but may not actually be IBS.

🩺 Irritable Bowel Syndrome is a common diagnosis. If you are feeling like your IBS current treatment plan isn’t working, it is worth speaking to your doctor about exploring other possible diagnoses.

🎧 On the latest episode of So, How’s Therapy?, I am joined by New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman. We discuss everything you need to know about IBS, DGBIs, the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

📱 You can find a link to the podcast, as well as other great resources, here. https://cohesivetherapynyc.com/podcast/

04/07/2021

🙈 Some physical illnesses are hard to see. These “invisible illnesses” are difficult to live and cope with - on the outside, you seem perfectly fine, but on the inside, you feel as though you’re falling apart.

🧠 Just because an illness is difficult to see, doesn’t mean that it doesn’t exist. The bodily symptoms that someone who experiences an invisible illness are formed in the body AND the brain, and they are very, very real.

😰 Dealing with the symptoms of an illness that those around you, or even you don’t understand is stressful. Stress of any kind brings on additional challenges, both physical and psychological. Being stressed, worried, anxious, or afraid all of the time is really challenging on our bodies.

🛋️ There are so many ways to feel better. Psychotherapy can help you to address those feelings of increased stress and anxiety, learn how to cope, and how to manage symptoms independently.

🎧 To find out more about all things therapy, make sure you listen to my podcast, So, How’s Therapy? https://cohesivetherapynyc.com/podcast/

03/07/2021

❓ Even though the exact cause of IBS is still unknown, there are certain factors that seem to play a role, including infection, abnormalities in the nervous system, changes in the gut microbiome, and even being exposed to stress in childhood.

🩺 But while being aware of what triggers your individual IBS symptoms, whether it is certain foods, or stressful situations, while comforting, doesn't help your symptoms.

As my guest this week, Tamara Duker Freuman, mentioned during the podcast, you aren't seeking why you have IBS because you are intellectually curious, it's because you want to feel better.

🎧 In episode 12 of So, How’s Therapy?, New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman and I discuss everything you need to know about the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

This episode is FULL of great information, make sure you listen in and let me know what you think! https://cohesivetherapynyc.com/podcast/

01/07/2021

🆕 A new episode of So, How's Therapy is out NOW!

🎙️ This week on the podcast, our guest is Brooklyn psychologist Dr. Kieran Grosman.

🏳️‍🌈 In this episode, we discuss what goes on in the therapy space for the LGBTQIA+ community and try to clear up some of the confusion around increasingly common and varied terminology regarding both sexuality and gender identity.

📱 Discussing and learning about people and relationships that are different from your own is eye-opening, and left me wanting to know more. Listen to the episode at the link below:

https://cohesivetherapynyc.com/blog/015-real-talk-about-gender-identity-and-polyamory-with-dr-kieran-grosman/

01/07/2021

🍲 IBS symptoms can be made worse by a lot of things. Certain foods, drinks, and even activities can cause flare ups in people with IBS.

🖥️ Stress and anxiety play a big role in IBS as well. Work, relationship problems, financial problems, and even something like a long commute can trigger specific IBS symptoms.

🎧 In episode 12 of So, How’s Therapy?, I am joined by New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman. We discuss everything you need to know about the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

🎧 Make sure you listen in and let me know in the comments what you think! https://cohesivetherapynyc.com/podcast/

29/06/2021

❓ What is Childhood Emotional Neglect?

👪 Childhood Emotional Neglect, or CEN, happens when well-meaning parents don’t adequately tend to their children’s emotional needs, but it doesn’t mean they are bad parents.

🧒 If you feel like you had well-meaning parents, but you struggle with feelings of shame, guilt, or emotional distance, you might have experienced Childhood Emotional Neglect. CEN comes in many forms, and the effects are long-lasting.

🎧 In Episode 3 of So, How's Therapy?, I take a deeper look at CEN, and take a look at:
🌟 How Childhood Emotional Neglect is a not-so-obvious trauma
🌟 The difference between psychological abuse and emotional neglect
🌟 The common effects of Childhood Emotional Neglect
🌟 Why your parents may have been emotionally unavailable or unaware
🌟 Why we need emotions in the first place
🌟 What we can do to begin the healing process

📱 Make sure you listen in by visiting this link!
https://cohesivetherapynyc.com/podcast/

27/06/2021

🔥 When someone is struggling with Irritable Bowel Syndrome, or IBS, they are likely to have certain foods that make their symptoms flare up.

📋 Everyone that experiences IBS symptoms experiences them differently, but being aware of your individual triggers can help you learn how to better manage your flare ups and feel better sooner.

🩺 Working with a licensed professional can help you to identify your personal IBS triggers, and make plans for better symptom management in the future. In episode 12 of So, How’s Therapy?, I am joined by New York-based dietitian and Bloated Belly Whisperer, Tamara Duker Freuman. We discuss everything you need to know about the gut-brain connection, how it affects your mood, anxiety and stress levels, and so much more.

🎧 Make sure you listen in and let me know in the comments what you think! https://cohesivetherapynyc.com/podcast/

25/06/2021

🧠 Disorders of Gut-Brain Interactions, also known as DGBIs are gastrointestinal disorders that can have a major impact on someone’s quality of life.

😔 Unfortunately, there is also a lot of shame around these conditions, because they often have to do with bowel movements.

👩‍⚕️ But stigma or shame should never get in the way of speaking with your healthcare provider - in fact, the more details the better. As my wonderful guest for this episode, Tamara Duker Freuman, put it "The diagnosis is in the details".

🔉 Make sure you listen to episode 12 and let me know what you think! https://cohesivetherapynyc.com/podcast/

22/06/2021

💭 It’s that nagging feeling you have when you’re working on something productive, but you know you should be working on that task you’ve been putting off...

🕒 Or delaying a task because you don’t think you’ll be able to execute it well enough – you just need a few more hours of research and then you’ll get started.

😓 Perfection paralysis is avoiding tasks, even though you know you should be making progress on them. Maybe you’re worried about what would happen if you fail. Or perhaps you have negative emotions around the person or thing you’ll need to work on to complete the task. Maybe you’re concerned about what would happen if you succeed.

👎 No matter the reason, perfection paralysis can have a negative effect on our lives and cause us to delay, avoid, and procrastinate. Perfection paralysis tends to visit some of us more than others, but it’s probably something that we can all relate to.

❓ After all, delay, avoidance, and procrastination are rarely ever about lack of time, but rather your feelings and emotions about the task at hand. So what do we do about it?

🎧 Back in Episode 1 of So, How's Therapy?, I talk all about Perfection Paralysis and ways you can feels better. Give it a listen here: https://cohesivetherapynyc.com/podcast/

20/06/2021

✨ Life without anxiety would be easier, more peaceful, and overall better... right?

🚫 Not really.

🧠 In reality, anxiety is a necessary part of our lives and warns us when things can go wrong. It protects us when we are faced with a fight, flight, or freeze situation, and motivates us to take charge.

⭐ But while anxiety can be helpful, when it starts to impact your day-to-day life negatively it can become a problem. Living with constant anxiety isn’t good for your health – physical or mental.

🎧 In episode 2 of So, How's Therapy?, I talk all about why anxiety can actually be helpful, and discuss aspects of anxiety and its treatment that can help you to feel better.

Make sure you listen and visit my website for more information! https://cohesivetherapynyc.com/podcast/

19/06/2021

🔎'Pay attention to what you're paying attention to' 🔎

I came across a post of Esther Perel's a month or two ago that really stuck with me - it included the quote above.

Most of us feel pulled in a LOT of different directions - whether that's for work, staying up to date with current events, with our family, in dealing with an illness, or coping with our past, we all have a lot on our plates.

So take a moment to think about what you are giving most of your thoughts to - is something taking up too much brain space? Not enough?

Just being aware of what you are paying attention is a great first step.

17/06/2021

😴 Late-night worries making it hard for you to wind down?

🛏️ Stress and anxiety happen to each of us at different times, and sometimes when we least expect it - like when we lay down to finally fall asleep after a long day.

🎧 If you are having trouble sleeping, or anxiety is having a greater impact on your life than you are comfortable with, consider taking a moment to learn why - whether that means reading a book or listening to a podcast like mine, becoming more in tune with your mental health is a good thing.

You can listen to So, How's Therapy? here: https://cohesivetherapynyc.com/podcast/

15/06/2021

Here's your gentle reminder that taking time for yourself is okay - it's healthy to take a step back and unplug.

🎵 Listen to music
🧘 Meditate
🐢 Breathe slowly and deeply
⏱️ Accept that you can’t control everything
🌎 Put your stress into perspective
💬 Talk to someone

Find out more here: https://cohesivetherapynyc.com/podcast/

13/06/2021

🧠 Knowledge is power, especially when it comes to understanding a diagnosis of OCD or empathizing with someone that experiences OCD.

🔑 When it comes to obsessive-compulsive disorder, understanding what OCD is, what it's not, what makes your symptoms worse, and what can help those suffering feel better is so important.

🎧 To learn more about OCD and everything to do with the therapy space, make sure you listen to the latest episode of the So, How’s Therapy? Podcast, where I recently released two epsidoes all about OCD.

12/06/2021

🎧 For episodes 10 and 11 of So, How’s Therapy?, I was joined by Tatyana Mestechkina, Ph.D. to dive deep into the topic of obsessive-compulsive disorder, or OCD.

🧼 There are so many different types, subtypes, and related cousins of OCD, ranging from classic contamination OCD, to something like hoarding. (We discussed a lot of them in-depth during our two podcast episodes - you might be surprised what is commonly known conditions are related to OCD!)

📦 Hoarding is defined as a persistent difficulty parting with possessions because of a perceived need to save them. The thought of discarding or otherwise getting rid of these items causes distress that can range from mild to severe. In some cases, hoarding may not have much impact on someone’s life at all, while others may be affected on a functional, day-to-day level.

💛 Mental health treatment can help you to understand how your beliefs about physical items and your harmful behaviors can be changed to help you live a more meaningful, healthy, and enjoyable life.

🛋️ For more information about hoarding, obsessive-compulsive disorder, and all things therapy, listen here: https://cohesivetherapynyc.com/blog/010-ocd-demystified/

10/06/2021

❓ Did you know that BDD, or Body Dysmorphic Disorder, is actually related to OCD?

🔗 When you really analyze the two, it makes sense, but the link between the two isn't commonly known.

🎧 I learned all about BDD, how it's linked to OCD, and more during episodes 10 and 11 of the So, How's Therapy? Podcast - if you are curious or want to learn more too, consider listening in here: https://cohesivetherapynyc.com/blog/010-ocd-demystified/

08/06/2021

💭 While we don’t necessarily know what causes obsessive-compulsive disorder, there are some factors that may play a part.

🧬 Close genetic relationships appear to have a link in the cause of OCD. This means that if someone you are closely related to, like a twin, a biological sibling, or a parent has OCD, you are more likely to have it as well.

🚫 What's important to know, however, is that while trauma may exacerbate the symptoms of OCD, it does not cause OCD.

📱 To learn more about what OCD is, and what it isn’t, listen here: https://cohesivetherapynyc.com/blog/010-ocd-demystified/

03/06/2021

👨 Men in today's society are generally expected to be the protectors and the providers, and as such are generally expected to keep their emotions under strict control.

✨ These societal expectations are based on what you can do and what you can offer - not who you are.

💪 Being stuck within these boxes means pushing true emotions, reactions, and responses down and not allowing them to be expressed in order to maintain a persona of “manliness”.

💢 In a lot of cultures, men are allowed to show one emotion - anger. They are not allowed to express other emotions like sadness, weakness, or fear. Instead, they must turn those emotions into demonstrations of control, dominance, and power.

🎧 On the latest episode of So, How's Therapy?, I am joined by psychologist, coach, and expert in the field of therapy for men, Dr. Heather Stevenson to discuss all things related to therapy for men.

📱 Make sure you tune in at https://cohesivetherapynyc.com/blog/013-destigmatizing-therapy-for-men/, and let me know what you think!

01/06/2021

With generalized anxiety disorder, the content of the worries usually centers around normal, everyday stressors - things like:
💭 “What if I don’t have enough money to pay my bills?”
💭 “What if I lose my job?”
💭 “What if there is bad weather and my trip gets canceled?”

But for someone who is struggling with OCD, intrusive thoughts or ruminations can be much more pervasive and upsetting.

For more information about the difference between GAD and OCD, listen to So, How’s Therapy? here: https://cohesivetherapynyc.com/podcast/

30/05/2021

What really IS obsessive-compulsive disorder (OCD)?

Obsessive-compulsive disorder is a mental health disorder that can affect anyone, and involves a cycle of obsessions and compulsions.

Obsessions can be things like unwanted, intrusive thoughts, mental images, or urges that cause intense feelings of distress or anxiety.

Compulsions are the behaviors that someone who suffers from OCD engages in to try to calm the obsessions and feel better.

Almost everyone has experienced an obsessive thought or compulsive behavior at some point in their lives, but that doesn’t mean that we all have OCD.

To find out more about what OCD is, and what it isn't, listen to the latest episode of So, How’s Therapy?, and visit https://cohesivetherapynyc.com/podcast/ for more.

29/05/2021

It was such a fascinating experience to sit down and talk about all things OCD with Dr. Tatyana Mestechkina, who provided so much incredible and important insight about what OCD is, and what it is not.

Founder and Clinical Director of Cognitive Behavioral Therapy (CBT) for Better Living in New York City, Tatyana Mestechkina, Ph.D. is a Licensed Clinical Psychologist with expertise in evidence-based treatment for obsessive-compulsive spectrum and anxiety disorders.

Using mindfulness and acceptance techniques, exposure work, and other gold-standard OCD treatments, Dr. Tatyana Mestechkina creates a trusting partnership with her clients through open communication.

To listen to episodes 10 and 11 of So, How’s Therapy?, visit https://cohesivetherapynyc.com/podcast/ and as always, let me know what you think!

27/05/2021

⭐ Can you believe we have 10 Episodes out? ⭐

Which episode was your favorite so far? Are there any other topics you'd like to hear about?

⭐ Episode 001: Perfection Paralysis And The Big WHY
⭐ Episode 002: Please, Just Get Rid Of My Anxiety (NOT!)
⭐ Episode 003: What Is Childhood Emotional Neglect And How It Impacts Your Adult Life
⭐ Episode 004: Managing Chronic Illness – What You Don’t Know Does Hurt Me
⭐ Episode 005: Relationships And Money Struggles With Guest Jelisha Gatling, LMFT
⭐ Episode 006: What Should I Talk About In Therapy?
⭐ Episode 007: Can Therapy Make You Worse?
⭐ Episode 008: Loving Kindness Meditation
⭐ Episode 009: How Trauma Impacts The Body And Mind
⭐ Episode 010 and 011: OCD: Demystified With Guest Tatyana Mestechkina, Ph.D.

For more information about me, my podcast, and my practice, visit https://cohesivetherapynyc.com/podcast/

I look forward to hearing from you!

25/05/2021

➖ Why do I feel so stressed and overwhelmed?
➖ What can I do to stop feeling so on edge about everything?
➖ How can I worry less?

If you've felt uneasy more often than not in the last year or so, you are not alone. The pandemic has been incredibly stressful for all of us.

But if you are aware that how you are feeling isn't normal, you're already one step ahead.

Learning more about your mental health can be a powerful thing, and that's one of the reasons I started my podcast this year - to demystify, debunk, and destigmatize therapy. If you'd like to listen, click here: https://cohesivetherapynyc.com/podcast/

Here's to better days ahead ❤️

The 'So, How's Therapy?' Podcast

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