Is It Just Me?
An entertaining podcast where real talk meets practical guidance
Join therapists Christy Wilkie and Lucas Mitzel as they bring mental and behavioral health discussions into the spotlight. From tackling the ups and downs of parenting to exploring the world of dating and relationships to unpacking serious topics like anxiety and depression, this entertaining duo will help you feel less alone in life’s journey and bring a little laughter to your day.
About the Hosts
Christy Wilkie provides therapy for children and adolescents, ages 5-25, who have complex behavioral health issues. She combines her extensive clinical expertise with a belief in kids, and has a unique ability to find and develop their strengths.
Lucas Mitzel provides therapy for children, adolescents, and adults, ages 5 - 30. He believes that building relationships with his patients is the most important factor in successful therapy. Lucas has the honor of meeting people at their worst, all while watching them grow into the people they’ve always wanted to be.
"Is It Just Me?" Episodes
Sleep First, Everything Else Later
In this episode, Christy and Lucas dive deep into the practice of sleep hygiene and its crucial role in promoting better sleep and overall health. From the environment you create to the routines you follow before bedtime, they explore practical strategies to enhance your quality of rest. Whether you struggle with falling asleep, staying asleep, or waking up refreshed, this episode equips you with evidence-backed tips and tools to improve your nightly rituals and make restful sleep an achievable goal.
What to Expect
- Understanding what sleep hygiene is and why it matters
- Key habits and environmental factors that promote quality sleep
- Tips for creating a bedtime routine that signals your body to wind down
Is Setting Boundaries Hard?
In this episode of the Is It Just Me? podcast, hosts Lucas and Christy explore the complexities of setting boundaries in various relationships—whether with family, friends, or colleagues. They explore why boundaries can be so challenging to establish, the importance of identifying the value and meaning of your relationships first, and how to prepare for different emotional responses. Christy emphasizes that building self-confidence and identity are crucial starting points for healthy boundary setting. Tune in for insightful discussions, practical tips, and encouragement on creating space that respects your mental and emotional well-being.
What to Expect
- An exploration of what boundaries really mean and why they vary by relationship context.
- Discussion on the emotional challenges involved in setting boundaries and handling others’ reactions.
- Strategies for building the self-confidence and identity needed to assert boundaries effectively.
Is It Hard To Like Ourselves?
In this episode of Is It Just Me?, hosts Christy and Lucas explore the complexities of self-esteem, acknowledging how difficult it can be to truly like ourselves sometimes. They discuss practical strategies for improving self-worth, including the power of just taking action and exposing yourself to things that might scare you. The conversation also touches on the impact of social media on our perceptions and self-confidence. Throughout the episode, listeners are encouraged to embrace their unique journeys, ask crucial questions about their experiences, and reach out for support when needed.
What to Expect
- Insightful discussion on why self-esteem can be challenging to maintain.
- Practical advice on improving self-confidence by “just doing the thing.”
- Ways to cultivate a supportive environment at work and in personal life.
Understanding Chronic Pain
In this episode of “Is It Just Me?” hosts Lucas and Christy explore the complexities of living with chronic pain and its impact on mental health. They discuss the daily challenges faced by those impacted, the importance of communication with employers and loved ones, and breaking down stigma associated with chronic pain. Drawing from personal experiences and supportive insights, this episode aims to provide education, diminish myths, and encourage listeners to seek validation and support in managing their chronic pain journeys.
What to Expect
- Practical advice on communicating chronic pain needs at work and in relationships
- Insights on the connection between chronic pain and mental health
- Honest conversations about the emotional and physical difficulties of chronic pain
Grief: Everything’s Fine (Except It’s Not)
In this episode of Is It Just Me?, hosts Lucas and Christy dive into the complex and often misunderstood nature of grief. Moving beyond the traditional five stages, they discuss how grief is a fluid, non-linear experience with emotions that can quickly flip back and forth. Listeners will gain insight into why grief is so difficult and be encouraged to accept the unpredictable energy that comes with loss. The hosts also emphasize the importance of breaking life patterns that no longer serve us to heal and grow through grief.
What to Expect
- Exploration of the non-linear progression of grief and how feelings can fluctuate rapidly.
- An honest discussion about why grief is challenging and emotionally exhausting.
- Encouragement to embrace the complexities of grief and seek help when needed.
Is Confronting Conflict Hard?
In this episode of the Is It Just Me? podcast, Lucas and Christy delve into the challenging realm of conflict resolution from a mental health perspective. They share personal experiences, expert advice, and practical tips to navigate conflicts effectively and improve relationships. Join them on this insightful journey as they tackle the discomfort, myths, and stigmas surrounding conflicts, aiming to empower listeners with strategies for healthier communication and resolution.
What to Expect
- Discussion on the importance of setting boundaries during conflicts.
- Tips on handling uncomfortable conversations and difficult confrontations.
- Practical advice on practicing empathy and active listening in conflict situations.
Navigating Psychological Testing: Should Everyone Get Tested?
In this insightful episode of “Is It Just Me?”, the hosts delve into the intricate world of psychological testing alongside special guest Dr. Megan Spencer. From debunking myths to shedding light on its importance, they discuss the nuances of assessments, reports, and the impact on mental health services. Join them as they navigate through the complexities of psychological testing in a candid and informative conversation.
What to Expect
- Gain valuable insights from a guest expert in psychological testing.
- Understand the significance of comprehensive assessment reports and the complexity of testing.
- Invaluable advice on the significance of seeking professional guidance before, during, and after psychological testing.
Understanding Borderline Personality Disorder
Join hosts Lucas and Christy as they dive deep into the world of borderline personality disorder (BPD) in this enlightening podcast episode. From discussing common misconceptions to providing insights on managing symptoms, this episode aims to educate, reduce stigma, and dispel myths surrounding personality disorders. Through personal anecdotes and expert advice, listeners will gain a better understanding of BPD and learn valuable strategies for improving mental health.
What to Expect
- Gain insights into the challenges of living with BPD
- Understand the importance of self-reflection and tracking symptoms
- Explore strategies for disrupting negative life patterns
Is Parenting Hard?
In this episode of “Is It Just Me?,” Christy and Lucas delve into the complex and challenging world of parenting, talking through different parenting types, styles, and approaches. Offering insights and discussions that aim to reduce the stigma around mental health, they provide invaluable guidance for parents, caregivers, and anyone involved in the journey of raising children. From the difficulties of disruption and life routines to the necessity of a united parental front, no topic is left unexplored in this candid and informative episode.
What to Expect
- Strategies for managing behavioral challenges and disruption in family routines.
- Tips for navigating the complexities of parenting, including dealing with different parenting approaches in families.
- Clarification on the importance of consistent parental approaches to reduce confusion and stress for children.
- Invaluable advice on the significance of seeking professional guidance and the benefits of therapy for both parents and children.
Can the World be Scary?
In this episode of “Is it Just Me?” join host Christy and Lucas as they talk about fear! Everyone experiences fear at some point in their lives. Sometimes this fear can become problematic, limiting your ability to live a full life. Christy and Lucas cover some of the science behind fear, define “phobia,” talk about how they treat dysfunctional fear in therapy, and provide tips for what you can do at home to help yourself or your child with their fear.
What to Expect
- Thoughtful reflections on the nature of fear and its influence on mental well-being.
- Expert insights on coping mechanisms and strategies to manage fear effectively.
- Practical tips for listeners to implement in their daily lives to confront and conquer fear.
Confronting Narcissism
In this episode of “Is It Just Me?” Lucas and Christy explore the complex topic of narcissism. They’ll delve deep into the traits and behaviors of narcissistic individuals, as well as the difficulty of having a relationship with them and the impact they have on society. Through expert advice, relatable stories, and therapeutic insights, listeners will gain a better understanding of narcissism and learn tools to navigate interactions with narcissists more effectively.
What to Expect
- Exploration of the root causes of narcissism
- Strategies for setting boundaries and managing relationships with narcissistic individuals.
- Practical tips for self-care and healing from narcissistic relationships.
Beyond the Labels: Dismantling Myths About Mental Health
In this podcast episode of “Is It Just Me?” Lucas and Christy discuss the stigma and myths surrounding mental health. Through personal stories and insightful discussions, they aim to challenge misconceptions, break down barriers, and promote greater understanding and empathy towards people who have mental health challenges.
What to Expect
- Expert insights to debunk common myths associated with mental health.
- Strategies for overcoming stigma and creating a supportive environment.
- Open and honest conversations about mental health realities and challenges.
Game Plan for Mental Health
In this new episode of “Is It Just Me?” Lucas Mitzel and Christy Wilkie examine the intersection of sports and mental health, offering insightful conversations and expert advice to help young athletes, parents, and coaches navigate the emotional and psychological aspects of athletic performance. From discussing the impact of pressure and anxiety in sports to exploring the connection between mental well-being and athletic success, Christy and Lucas provide valuable perspectives and practical strategies for managing the mental game of sports.
What to Expect
- Strategies for coping with performance anxiety and stress in sports.
- Insightful discussions on the importance of mental well-being in young athletes.
- Practical tools and techniques to enhance mental resilience and well-being in sports.
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.
What to Expect
- A calming and meditative experience.
- Guided body scan, meditation techniques.
- Tips for enhancing mindfulness and relaxation.
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and destress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today’s fast-paced world.
What to Expect
- A calming and engaging discussion on mindfulness practices.
- Insight into the benefits of incorporating mindfulness into your daily life.
- Tips for relaxation and stress relief through guided exercises.
- A bonus episode of Is It Just Me?: Body Scan Meditation recorded by Lucas Mitzel.
The Art of Overcoming Trauma
In this month’s episode of the “Is It Just Me?” podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.
What to Expect
- An In-depth Exploration of Trauma and Its Impact
- Creative Expressions of Healing: Real-life examples of how individuals use art, music, and writing to articulate and work through their trauma narratives.
- Coping Strategies: Expert advice on managing emotional responses to traumatic events.
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.
What to Expect
- Understand that the back-to-school blues are real for parents and kids, and the importance of expressing those anxieties and fears.
- Help your child prepare for going back to school so the negative emotions don’t take hold.
- Reassure your child that it’s okay to express their feelings about school, and learn how to create a support system that celebrates their triumphs and helps them through their trials.
- Think about your own emotions as you send your child off to elementary school, high school, or college.
Therapy Unveiled: What to Know Before You Go
In this episode of “Is It Just Me,” Lucas and Christy talk about what it’s like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.
What to Expect
- Gain valuable insights on the therapy journey
- Discover how therapy can help disrupt negative life patterns and routines that are no longer serving you.
- Learn about the therapeutic process, including the significance of feeling comfortable with your therapist and the importance of open communication.
- Find out how to access mental and behavioral health services through Dakota Family Services.
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of “Is It Just Me?”, Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.
What to Expect
- Hear inspiring personal stories that helped the hosts boost their self-esteem.
- Learn about the concept of “Building Mastery,” taking on manageable challenges to cultivate self-confidence.
- Discover the power of daily self-affirmations in building a positive self-image.
Internet Safety and Mental Health
In this episode of “Is It Just Me?”, join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.
What to Expect
- Understand how the internet can both positively and negatively affect mental health.
- Learn how to keep your children safe online.
- Discover ways to make your internet journey more positive and empowering.
- Learn how to discern between reliable and unreliable online information.
Exploring ADHD
In this episode of “Is It Just Me?” Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.
What to Expect
- Learn the importance of visual and audio reminders to help children and adults with ADHD stay organized and manage their time effectively.
- Understand the concept of time blindness and how it affects people with ADHD.
- Learn about ADHD so you can understand your child, partner, co-worker, or friend with ADHD.
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.
What to Expect
- Discussion on the positive impact of outdoor activities on mental and behavioral health.
- Tips for finding and exploring hidden trails and outdoor spaces in your area.
- Real-life examples of how outdoor time can be integrated into daily routines for improved well-being.
We Need to Talk About Suicide
In this episode of “Is It Just Me,” Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.
What to Expect
- Debunking the myths about suicide.
- Suicide risk factors.
- Protective factors.
- How to talk to someone about suicide.
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.
What to Expect
- Learn the importance of validating whatever you are feeling about the change.
- Accept that you can have conflicting emotions about a change.
- Understand the ways you can feel stress in your body.
- Learn ways to cope with change.
- Understand when it’s time to get help.
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.
What to Expect
- The science behind depression. It’s not just “having a bad day.”
- The difference between normal grief and depression.
- The symptoms of depression in children and adults.
- Coping strategies.
- Helping a loved one suffering from depression.
- How you can get help.
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.
What to Expect
- Learn the difference between worry and anxiety.
- Discover the meaning of “doom spiral.”
- Explore how daily life can affect your relationships, work, and overall well-being.
- Learn practical coping strategies for managing anxiety.
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.
What to Expect
- Learn why relationships can be complicated.
- Understand the importance of healthy communication.
- Discover the expectations and behaviors indicative of healthy relationships.
- Reflect on the challenges in your own relationships and don’t be afraid to seek help.
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.
What to Expect
- Learn the benefits of trying new things.
- Understand how fear can hold you back.
- Learn strategies for overcoming those fears.
- Discover the importance of finding new activities that will bring you joy and fulfillment.
- Learn how to value the learning process and don’t expect perfection.
