Dr. Hannah Baczynski works with people of all ages—providing diagnostic and psychological evaluations for children as young as 2, adolescents, and adults, as well as individual therapy for adolescents. As the clinical director of Dakota Family Services’ DBT Program for Adolescents, she also provides Dialectical Behavioral Therapy and is a firm believer in using treatments that are well-supported by research and that match the client’s goals. When she understands the “why” or the function of the behavior of difficulty a client is experiencing, she collaborates with them to set goals and find new, more productive skills and behaviors.
Featuring Dr. Hannah Baczynski, Psychologist, Dakota Family Services
Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to mind your mind. Welcome to this episode of Mind Your Mind. Our guest is Dr. Hannah Baczynski. Dr. Baczynski is a psychologist with Dakota Family Services in Fargo. Dr. Baczynski, it is great to have you on Mind Your Mind. Our topic is dealing with burnout, which many of us have dealt with, coped with, just gotten through. We're gonna talk about that today. Just a great topic. Thank you for bringing it up. Before we get to the topic though, there's a question I ask all of our guests, and that is, why do you do what you do?
Dr. Hannah Baczynski:
I decided to be a psychologist because I like to figure out why things happened and people's behavior, I think, was the biggest puzzle as to why things happened. So I started out just trying to decide how people do what they do, how they decide, what they decide and what makes them tick.
Tim Unsinn:
Great topic today, dealing with burnout, and I think that's something that a lot of us have, have either dealt with or are going through. So what is burnout and what are some of the signs you are in that burnout mode?
Dr. Hannah Baczynski:
So there are actually two different like stages of burnout. Most people before they get to full-on burnout are in something some researchers, some mental health professionals call brownout. And so brownout is when you start to get tired, when you start to not want to do the things that you're doing when maybe the stuff you used to enjoy isn't as interesting or fun anymore. You just have trouble getting going, getting out of bed, maybe at work you're making more mistakes.
Tim Unsinn:
So before you get too deep in there, one question that popped into my head-- is there a way to tell the difference between fatigue and brownout?
Dr. Hannah Baczynski:
Absolutely. So fatigue would be something that, you know, you might feel if you're not getting enough sleep or you're working maybe too many hours, but brownout is what starts to happen when you are really stressed a lot. So fatigue, if you were just tired from not sleeping, you could sleep or rest and that would go away. Brownout isn't the kind of thing that would go away with just sleeping one night. And if you push through brownout too much, you're working at too high a level or you're under too much stress for too long, you will get to burnout. And burnout is a state of just complete mental, physical and emotional exhaustion where you are making mistakes at work, you're forgetting things at home like paying the bills or you're not engaging in your hobbies, you're not going out and being social with your friends. You're maybe you have more negative attitudes about yourself and others. You just really can't do what you need to do. You almost can't even get out of bed sometimes.
Tim Unsinn:
So that would lead to different types of burnout then?
Dr. Hannah Baczynski:
Right. There are different types of burnout and a lot of the different types of burnout really they're just two big ones. And it really depends on if you are neurodivergent, like have autism or ADHD or are more of the neurotypical. If you are more on the, like, work burnout side, which can happen to anybody changing how you work, like changing the amount of work that you do, changing the pressure on you at work can relieve some of that burnout. If you're on the other side, the autistic burnout side, changing what you do needs to be pretty drastic. Where you aren't going to be relieved by resting, aren't going to be relieved by slightly decreasing what you're doing or allowing some mistakes at work. It takes a lot longer to recover and it is much more pervasive. So you're not maybe meeting your basic needs, maybe you're having more meltdowns or shutdowns. If you're in this autistic burnout, maybe you have higher anxiety, increased health issues. If you are autistic and you have this burnout, you might even go mute for a while or non-verbal, you have a lot of difficulties with sensory things where just generally sensory input like noises or lights are, are harder to deal with. So there's like work-related burnout that anyone can get and there's this other type of burnout, autistic burnout that you get if you're more on that side of the spectrum.
Tim Unsinn:
So one question is, is a change of job enough to change the burnout mode?
Dr. Hannah Baczynski:
At first it could be. And so some people get so burned out that even if they really like their job, they are just done. They wake up one day and they can't go back and they have to change careers completely. If you change your job, your burnout is likely gonna go away, but if you don't deal with the underlying causes of burnout, then your burnout's gonna come back.
Tim Unsinn:
So is burnout different from anxiety and depression and what are some of the dangers of burnout?
Dr. Hannah Baczynski:
Yeah, absolutely. Burnout can lead to anxiety and depression. Anxiety and depression can be part of burnout, but burnout is really situational. Like you are under a lot of pressure at work. You are, you have too many demands in your life. It doesn't even have to be at work. Like I think of people whose kids are in a thousand activities and you gotta go to an activity a day or even multiple activities a day. Like you can get burned out from parenting as well just the same way as work. And if you have work stressors on top of parenting stressors, you're gonna be more likely to get burned out as well. But having burnout can lead to depression, can lead to anxiety. But I was reading about a way to kind of test if it's depression or anxiety. So if you imagine going on a wonderful trip to like the beaches of The Bahamas or something, is that trip going to make you feel better? And if it does, you might be in burnout because you're getting that rest and relaxation. But if you are truly depressed going to The Bahamas, you're just gonna be depressed in The Bahamas. And so that won't relieve that feeling of tiredness, that feeling of not wanting to do things, that lack of motivation. So if a trip would solve it, at least for a little while, you might be burned out.
Tim Unsinn:
You're listening to Mind Your Mind. Our guest is Dr. Hannah Baczynski and we are talking about burnout and we've been talking about, you know, the differences and what it looks like and the different types and brownout and burnout. And this is probably like the million dollar question. So everybody pause right now. Get your pen and paper. How do we prevent burnout?
Dr. Hannah Baczynski:
So if you imagine that there is a curve, right, of performance and effort, if you put no effort into something, your performance is gonna be pretty low, right? If you have like a maximum level of effort, a hundred percent, if you try to go beyond that 100%, your performance is also gonna be pretty low because you just can't do it right? If you are, say, running a marathon, if you don't put any effort into it, you're not gonna finish that marathon. But if you try to run it as fast as like Usain Bolt or something, you're just gonna pass out and die perhaps, I don't know, not really die, but right, you're not gonna finish. Your performance is gonna be really bad. And so we have this like maximum level of performance that we can work at. And what happens is that people believe that they need to be working at 100% maximum performance all the time.
Dr. Hannah Baczynski:
Like you cannot make mistakes at work or you have to take on more and more and more projects to prove yourself. And that's simply not true. Like most of us, most of the time would do fine at work or in our home life, putting in 70% effort that's sustainable. That's like trying to run a marathon at like a comfortable speed. You might finish. If you try to run at your hundred percent, you're gonna get tired, you're gonna get cramps, like it's not gonna work out and things are gonna start to decrease. You're gonna start to notice mistakes at work. You're gonna forget one of those activities that your kids have or you're gonna show up late or you're not even gonna pay for it or something.
Tim Unsinn:
You dropped the kids off but forgot to pick them up.
Dr. Hannah Baczynski:
You forget to pick 'em up, right? So if you stay at a hundred percent effort for too long, your performance starts to suffer because you're tired, because there's too much on your mind. And so one of the best ways to prevent burnout is to remember that you don't have to be perfect. Like you don't have to give 100% a hundred percent of the time. If you stick at your sustainable level, which is probably around 70, 75%, you are going to be much less likely to get burned out. 'cause You're not gonna put all that pressure on yourself that probably you think other people are putting on, but maybe other people aren't expecting as much of you as you think. So that's really the first way to allow yourself to make mistakes, to allow yourself not to be perfect
Tim Unsinn:
Life's marathon, not a sprint. Absolutely. Let's keep that in mind. So once we've come to the realization that we are burnt out, what do we do for help?
Dr. Hannah Baczynski:
One of the things that you can do is if it's like a work related thing is go to your, your manager, your coworkers and talk about how to set better boundaries, talk about which projects maybe need more effort versus other efforts, prioritizing, and just really figuring out how to reduce those demands that are too much on you if it's at work or in your personal life for like work or personal life related burnout. Working with a therapist can really help on how to reduce some of those demands and figuring out what needs to happen and what doesn't need to happen throughout your day. You wanna build in breaks to just relax, whether it's for five minutes, 10 minutes, you know, whatever, and do some mindfulness, do some breathing, do a little bit of stretching, yoga, those kinds of things help your nervous system remain calm so it's not running at a hundred percent all the time.
Dr. Hannah Baczynski:
Building in exercise, establishing routines, making sure that you're engaging in things that give you energy, those hobbies, those friends, family, those things that really you feel refreshed after you engage in. And then learn to build and reinforce boundaries like work-life related boundaries. It's like I said, if you got a new job, your burnout might go away for a little while, but if you don't know how to set those boundaries, if you don't know how to say no, if you don't know how to leave work at work, which can be really hard for people now that everyone's working at home and things like that, if you don't know how to leave those things at work and separate those, it doesn't matter how many jobs you change, you're probably gonna get burnt out again. The other side though with autistic burnout is you want to really bring it down to the basics. If you have this autistic burnout, you want to minimize even social interactions because those drain people with autism, social interactions, or they can. You wanna minimize stressful environments and unexpected things, a lot of sensory input. If you are feeling like you have autistic burnout, you might even wanna avoid the grocery store because lots of unexpected things happen. They have fluorescent lights, it's loud, you know?
Tim Unsinn:
There're people.
Dr. Hannah Baczynski:
There are people like, yeah, bring, you know, get your groceries delivered. If you're in autistic burnout, that's okay. Maximize your sleep and rest. Increase spending time on your special interests. The things that you really, really enjoy. Increased stimming can also help. So stimming is any like soothing, repetitive movement. So the thing that we all think of is like hand flapping or rocking. But it can be a lot of different things like just rubbing your hands together or spinning in a chair or like any sort of of those repetitive movements. And then really increase support from others. Like have, you know, Alexa, remember to pay your bills or order food or those kinds of things. Have a friend do the dishes for a while. Lean on supports that you have, whether they're family or friends or neighbors or even just, you know, your smartphone. Lean on those to remember things for you to make sure that things are automatically happening. And it can also help to stick to safe foods, you know, whatever that comfort food is, stick to that for a little while.
Tim Unsinn:
It's food.
Dr. Hannah Baczynski:
It's food.
Tim Unsinn:
It's food. Dr. Hanna Baczynski has been our guest on Mind Your Mind. Some great information on burnout and I know as we listen to podcasts, it's so easy with today's technology to pause and rewind and go back and listen again and again because there's so many pieces of information that help us, we want to do that and we encourage you to do that as well. And feel free to share Mind Your Mind with others. And I know that there are many have dealt with and are going through burnout. I think really important as well to have a friend that can be honest with you. Just that thing where there's no rules when we talk together, you know, they're honest. Dr. Hannah, thank you so much for being with us. Appreciate you. Before we wrap up, there's always that final question I ask all of our guests and that is how do you personally mind your mind?
Dr. Hannah Baczynski:
Well, we've been talking a lot about hobbies and things that are interesting and fun to you. And so I have a couple hobbies that I've taken up recently in the last like year or so, and one of them is ice skating and I have been taking ice skating lessons and I do that every week, which is really a nice physical activity. And then I have actually recently started trying to do those aerial silks where you do yoga, like suspended from the ceiling, which is actually really fun. Painful but fun.
Tim Unsinn:
It's the fall that'll get you <laugh>. Well, thank you so much. We so appreciate you being with us and appreciate you sharing insights on burnout. Thank you as well for listening to Mind Your Mind. Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more, go to Dakotafamilyservices.org.
People tend to perceive risk as being inherently negative. But for teenagers, risk-taking is a healthy, normal, and important part of growing up. In this episode of Mind Your Mind, Host Tim Unsinn talks to Vanessa Lien, Nurse Practitioner, about creating a safe environment for your teenager to take risks—and knowing when to step in when they start taking risks that could result in serious and long-term negative consequences.;
15-25% of American students have experienced bullying. And cyberbullying is on the rise. Children who experience bullying suffer from long-lasting effects including depression, anxiety, loneliness, low self-esteem, low academic achievement, and more. Children engaging in bullying behavior are impacted as well. In this episode of "Mind Your Mind," Dakota Family Services therapist, April Morris, LCSW, talks about the impact of bullying and what parents can do to help.;
2020 was the year for living with chaos. Everything—at home, at work, and at school—is out of sync and changing from day to day. In this episode of "Mind Your Mind," Dakota Family Services psychologist, Dr. Megan Spencer, shares simple tips for building routine and structure into your life. She also provides an excellent, yet simple, way to ground yourself when you start to feel overwhelmed or anxious.;
Children experience grief over many things—the loss of a loved one, moving away from their friends, the death of a pet. In this episode of "Mind Your Mind," Lucas Mitzel, a therapist at Dakota Family Services, talks about the stages of grief, and how to walk your child through the grieving process. He will also talk about ways to determine if your child needs to see a professional who can help them untangle the many emotions of grief.;
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Christy Wilkie about suicide warning signs and things you can do to make a difference. Christy, a therapist at Dakota Family Services, wants to normalize conversations about suicide so people don't feel like they are suffering alone. She says, "There is never a reason to not ask the question, 'Hey, are you OK?' Asking the question can save a life.";
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Dr. Wayne Martinsen. Dr. Martinsen, Medical Director and Psychiatrist at Dakota Family Services, defines wellness as more than just the absence of disease, but as a state of well-being. In this episode he will share current wellness research, questions to ask to determine your own well-being, and steps you can take to achieve and maintain wellness.;
When someone in our life has cancer, it's difficult to know what to say or how to help. In this episode of Mind Your Mind, Host Tim Unsinn talks to April Morris about how you can best support a friend or loved one who has cancer. Morris, an outpatient therapist at Dakota Family Services, shares tips for knowing what/what not to say, and actions that speak louder than words.;
Sleep is just as important for mental health as it is physical health. During sleep, our brains process our memories, emotions, and other information. In this episode of "Mind Your Mind," April Morris tells us why sleep is so important for overall well-being and encourages us to prioritize sleep. April, a therapist at Dakota Family Services, provides practical tips for improving sleep hygiene so you can live your best life.;
Stress does not discriminate, and it comes in many shapes and forms. In this episode of "Mind Your Mind," Dr. Megan Spencer talks about ways to identify and listen to the stress in our bodies. Learn relaxation techniques for managing stress over time, self-care routines that decrease negative stress, and things you can do to bring calm into your life.;
Physical activity has a huge potential to enhance our well-being. Exercise increases our mental alertness, energy, and positive mood. In this episode of "Mind Your Mind," Christy Wilkie, therapist at Dakota Family Services, talks about how movement, even for five minutes, can promote changes in the brain that lead to neural growth, reduced inflammation, and feelings of calm and well-being. Listen now to learn more about how moving your body can improve your mental health.;
Diagnosing children with a mental health-related condition can be controversial. Many worry this gives children a label that is set in stone and will follow them around their entire lives. In this episode of Mind Your Mind, Dr. Wayne Martinsen talks about the role of diagnosis in getting children the help they need. Martinsen encourages us to think about mental health diagnoses the same as we do any health diagnosis. If you go the doctor and they diagnose you with strep throat, that doesn’t mean you’ll have strep throat forever, or that you are a strep throat victim. It just means that you have a collection of symptoms that point to strep throat, and the doctor will use that diagnose to provide the appropriate treatment.;
ADHD is diagnosed and treated at a much higher rate than in the past, especially in the United States. Why? In this episode of Mind Your Mind, Dr. Wayne Martinsen, Psychiatrist/Medical Director at Dakota Family Services, explains how the changing world has made it harder for people with shorter attention spans to be successful. In the past, if school was hard for you, you could get a job, work your way up, and live a middle-class lifestyle. Not so in today’s world. Learn more about this fascinating take on ADHD.;
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Christy Wilkie about the Feelings Wheel*. Christy, a therapist at Dakota Family Services, says humans experience 34,000 different feelings! She demonstrates how to use the Feelings Wheel to help you identify your emotions so you can control the behaviors associated with them. *Adapted by classtools.net from the Emotional Wheel. The Emotional Wheel was developed by American psychologist, Dr. Robert Plutchik.;
In today's episode of "Mind Your Mind," Vanessa Lien, Nurse Practitioner, talks about the many changes occurring in the teen brain. The teenage brain is highly susceptible to stress, but it is also very resilient. Learn coping strategies you can teach your teen to protect their brains and help them cope with stress and emotional struggles.;
Going back to school after summer vacation can be a stressful time for both kids and parents. The transition from the unstructured summer to a more regimented routine can lead to stress and anxiety. Worries about fitting in, bullying, homework, getting to school on time, and dealing with peer pressure are all additional stressors that may weigh on children when it's time to go back to school. In this episode of “Mind Your Mind,” Tim Unsinn speaks with Therapist Falan Johnson. Falan helps us understand why back to school anxiety is common, provides strategies for managing the added stress, and shares resources parents can use to prepare their children for the new school year.;
The grief of losing a friend or loved one to suicide is complicated and can be especially difficult. In addition to the grief, sadness, and loneliness of any loss, people might experience guilt, confusion, rejection, anger, and shame. The stigma of suicide complicates it even more, often preventing survivors talking about their loss or getting the help they need. In this episode of Mind Your Mind, Tim Unsinn visits with Dakota Family Services' therapist, Christy Wilkie. Christy helps listeners understand the complicated nature of suicide grief and how to move through it with compassion and self-acceptance.;
You will be shocked at the seemingly safe places predators can connect with your children online. In this episode of Mind Your Mind, Lucas Mitzel, a therapist at Dakota Family Services, talks about the things you need to know to keep your children safe. Learn the many websites and platforms used to target children, how to monitor their internet usage, and how to talk to your children about the dangers.;
Pregnancy and the birth of a child can be a joyous and exciting time, but some women struggle with their mental health as they transition to motherhood. Depression, anxiety, and other pregnancy-related mental health conditions may surface during or after pregnancy. In this episode of "Mind Your Mind," Tim Unsinn speaks with Clinical Psychologist Dr. Megan Spencer. Dr. Spencer helps us understand the common symptoms and causes of postpartum depression, as well as what to do if you think you may be experiencing it.;
Did you know that in addition to calming and focusing our minds, meditation can improve our physical health? In this episode of Mind Your Mind, Host Tim Unsinn visits with Dr. Wayne Martinsen, Psychiatrist, Dakota Family Services, about the surprising health benefits of meditation. A regular meditation practice can increase longevity, reduce the risk of dementia, reduce inflammation, and play a significant role in the treatment of high blood pressure and immune disorders. Learn about the many forms of meditation and how you can start your own meditation practice today.;
Anxiety and depression are invisible illnesses—meaning they don't have outward symptoms visible to others. Because they are invisible, they are often hard for people to explain. In this episode of "Mind Your Mind," Host Tim Unsinn visits with April Morris, LCSW, Therapist, Dakota Family Services. April references the spoon theory of chronic illness created by Christine Miserandino, an award-winning writer, blogger, speaker, and lupus patient advocate. Listen now to learn more about spoons as a metaphor for energy and how you can use them to understand and explain anxiety and depression.;
While we hear a lot about autism in the news, many of us still have misconceptions about its causes and symptoms. In this episode of Mind Your Mind, therapist Falan Johnson dispels some of these misconceptions and explains the three levels of autism. Johnson then focuses on the least understood level—high functioning autism. Learn how to identify symptoms of high functioning autism in your child, the importance of early intervention, and ways you can support them.;
In this episode of Mind Your Mind, therapist April Morris talks about boundaries. April will define boundaries, explain their importance, and help you set boundaries that match your values and strengthen your relationships. Learn how healthy boundaries can improve your mental and physical health, and how you can say “no” respectfully.;
Going through infertility tests and treatments can be an extremely difficult and lonely time for couples. In this episode of Mind Your Mind, Lucas Mitzel talks about his own experience. He also shares tips for couples struggling with infertility, and for friends and family members who want to be supportive but don’t know what to say or do.;
In this episode of Mind Your Mind, Host Tim Unsinn talks to Therapist Falan Johnson about panic attacks. What do they feel like? What causes them? How can you prevent or manage them? Listen now to learn more and discover techniques that might work for you or your loved one.;
Are you concerned about your child's mental health but aren't sure what to do? Join Host Tim Unsinn and his guest, Therapist Jesse Lamm, as they discuss ways you can support your child through a difficult time.;
Are the stresses of college (constant worry, fitting in, lack of sleep, etc.) affecting your ability to function? Join Host Tim Unsinn and his guest, April Morris, LCSW, as they discuss ways to manage or eliminate the stressors that are impacting your well-being.;
Are you struggling to get enough sleep each night? Maybe you have difficulty falling and staying asleep. You can't get comfortable. You feel anxious and your brain just won't shut off. According to the Sleep Foundation, over one-third of adults in the U.S. sleep for less than seven hours a night. Join Host Tim Unsinn and his guest, April Morris, LCSW, in this episode of "Mind Your Mind," as they discuss how insomnia can affect many other areas of your life, as well as practical tips to improve your sleep hygiene.;
It's not unusual for children to have temper tantrums or for adolescents to be angry. But when they become out of proportion to the situation in intensity and duration, your child might be suffering from a mood disorder. In this episode of Mind Your Mind, Host Tim Unsinn visits with Dr. Megan Spencer, a psychologist at Dakota Family Services. Listen now to learn how to distinguish between normal mood changes and mood disorders, and some steps you can take to help your child.;
Resilience is not a personality trait or characteristic. Resilience isn't ignoring or emotional numbing or pretending that a problem doesn't exist. And being resilient doesn’t mean we won’t face adversity. Rather, resilience is our ability to bounce back from adversity. In this episode of Mind Your Mind, Dr. Megan Spencer, psychologist at Dakota Family Services, shares ten ways to build resilience so you are ready when adversity strikes.;
You can probably think of a dozen things that make you feel sad. Sadness is a normal human emotion that helps us process the events in our lives. But what is "normal" sadness? When does sadness move from "normal" to something you may need help processing? In this episode of "Mind Your Mind," Falan Johnson, a therapist at Dakota Family Services, will answer these questions and more. Learn the importance of allowing yourself to feel sad so you can move past it, and, when it might be time to seek professional help.;
In today's world, we are constantly bombarded by messages about who we should be, how we should look, what we should do or wear, and more. With the increased accessibility and prevalence of social media, kids and adolescents are hearing and seeing these messages at younger and younger ages. How do we help ourselves and our teens combat these messages and find our true selves? In this episode of "Mind Your Mind," Therapist Jenika Rufer helps us wade through the unimportant things to find what we truly value so we can become our best selves.;
Unsure of whether your therapy is working for you? In this episode of “Mind Your Mind,” our host Tim Unsinn talks with Dakota Family Services therapist Lucas Mitzel about how to make your therapy sessions more productive. Making progress in therapy can often come down to simply having an open mind and a plan for discussion. Although each session can evoke a wide range of emotions, you should always leave feeling that some sort of movement has happened.;
In this episode of Mind Your Mind, host Tim Unsinn and Dakota Family Services therapist Christy Wilkie talk about Cognitive Behavioral Therapy and its effectiveness in battling unhelpful thoughts and beliefs. Utilizing cognitive restructuring, CBT helps change inaccurate and damaging self-perceptions and perceptions of others, leading to healthier day-to-day thought patterns. Christy also touches on multiple CBT exercises to try at home, as well as some of her own tactics for promoting helpful thoughts.;
Are your worries and fears about the future getting in the way of daily life? If so, you may be one of the many people who suffer from anxiety. In this special Community Chat episode of Mind Your Mind, Christy Wilkie and Lucas Mitzel talk about the many types of anxiety and what they can look like in both children and adults. They also touch on ways to combat anxiety attacks, including using grounding techniques, mindfulness, muscle relaxation, and more.;
In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinson discuss autism and signs of it in children, touching on the different levels of the autism spectrum and where people fall. Learn about how autism often affects children's social skills, communication, and behavior, as well as its connections to other disorders and how to handle it.;
Many people find themselves dealing with high levels of stress and anxiety in their daily lives. However, there are plenty of simple strategies to help regulate these emotions. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist Sandy Richter about various coping exercises to help you regulate and calm yourself, including breathing and movement exercises for both children and adults.;
Medication can affect people in many different ways. In this episode of Mind Your Mind, host Tim Unsinn and psychiatric nurse practitioner Amanda Daggett talk about genetic testing and its use in discerning how different individuals might react to various medications. Tim and Amanda also touch on some of the facts and myths surrounding genetic testing, including what testing can and can’t indicate and where the science is currently at.;
Anxiety is one of the most common mental health problems people face. However, there are many ways to manage and understand it. On this episode of Mind Your Mind, host Tim Unsinn and therapist Lucas Mitzel discuss what causes anxiety and how it can affect people’s day-to-day lives, as well as the difference between anxiety and fear and how to combat chronic anxiety with grounding techniques.;
In this special Community Chat episode of Mind Your Mind, Psychologist Megan Spencer and Psychiatrist Wayne Martinsen discuss how loneliness and social isolation are increasing in our country, as well as what that means for individuals’ health in the long term. They also give advice on how to get yourself or your loved ones more connected with others, including how to connect both in-person and online.;
Does it seem like your child is “stuck” in therapy, or engaging in dangerous behaviors like self-harm and suicidality? In this special Community Chat episode of Mind Your Mind, Psychologist Hannah Baczynski and therapist April Morris discuss Dialectical Behavior Therapy and its effectiveness in treating patients who have found traditional therapy unsuccessful. Learn about the 4 core skills of DBT and what makes DBT unique from other forms of therapeutic treatment.;
When our children are struggling with their mental health, it can be hard knowing how to help them. However, in addition to therapy, medication can be a viable and effective option for improving your child’s mental health. In this episode of Mind Your Mind, our host Tim Unsinn talks with psychiatric mental health nurse Amanda Daggett about how to know if your child needs medication, what the process is for a prescription, and how to tell if their medication is right for them.;
Did you know that depression occurs in about 15% of children? In this episode of Mind Your Mind, our host Tim Unsinn talks with Psychiatrist Dr. Wayne Martinsen about depression in kids and adolescents, including signs of depression to look out for and how to know when to reach out to a care provider. They also touch on how to know whether your child’s sadness is caused by depression or other external factors and what you can do to try and prevent depression in your child.;
It can be difficult knowing how to recognize and treat depression in children and adolescents. In this special community chat episode of Mind Your Mind, Psychologist Megan Spencer and Therapist April Morris discuss signs of depression to look out for, including both behavioral and physical signs that your child may be depressed. They also touch on the influence of environment, physical illnesses or diagnoses, and genetics on children’s mental health.;
Humans are hardwired for social connection, but it can be difficult knowing where to fit in as unique individuals. In this episode of Mind Your Mind, host Tim Unsinn and therapist Christy Wilkie talk about the importance of using your strengths, interests, and relationships to figure out where you belong. They also touch on signs that you might not be staying true to yourself, as well as how to handle feelings of being left out.;
While often perceived as only relating to those who’ve experienced warfare, Post-Traumatic Stress Disorder (PTSD) can affect anyone. In this special Community Chat episode of Mind Your Mind, Psychologist Dr. Hannah Baczynski and therapist Lucas Mitzel explain what trauma is, how it affects each person differently, and when to seek treatment for trauma-related symptoms. They also discuss different treatment options for PTSD, touching on the pros and cons of each.;
Though autism is one of the most commonly discussed mental health diagnoses in the community, it is often one of the most misunderstood. In this special Community Chat episode of Mind Your Mind, therapists Lucas Mitzel and Falan Johnson discuss what autism is, how it appears in children and adolescents, and how it may look different between individuals. They also touch on how autism can show up differently in boys than in girls and offer intervention tips for parents and caregivers.;
Autism is sometimes perceived as a disorder that only affects children and adolescents, but it is actually a lifelong diagnosis. In this special Community Chat episode of Mind Your Mind, psychologists Dr. Hannah Baczynski and Dr. Megan Spencer explore the symptoms and nuances of autism in adults, touching on the history of autism spectrum disorder, the research surrounding it, how autism commonly presents in adults, and more.;
Though spirituality is often associated with religion, it can mean much more than simply attending religious services or praying. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen define spirituality and discuss its relevance in daily life, touching on ways people experience, express, and cultivate spirituality. They also talk about the link between spirituality, religion and meaning in life.;
Setting goals is easy. Working towards them is hard. In this episode of Mind Your Mind, host Tim Unsinn talks with Dakota Family Services therapist Christy Wilkie about how to set healthy, realistic goals, as well as the importance of managing your expectations and staying persistent. Whether you’re starting an exercise routine, writing a book, trying a new diet, or building your career, keep these tips in mind when setting your next big goal.;
Fear is powerful. It can cause us to avoid problems, people, and even opportunities in our life. But it can also be overcome. In this episode of Mind Your Mind, host Tim Unsinn speaks with Falan Johnson, a therapist at Dakota Family Services, about the function of fear and how to face it. Learn where fear comes from, how to identify it, and how to calm down and build confidence when you’re feeling afraid.;
In this episode of Mind Your Mind, our host Tim Unsinn talks with Dakota Family Services therapist Jessie Mertz about the “3 R’s”—Regulate, Relate, and Reason. They discuss what each term means, how they build upon each other, and how this approach can help you calm others who are experiencing distress.;
Schizophrenia is a chronic, complex mental health disorder that affects around 1% of people in the United States. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen discuss the symptoms and implications of schizophrenia, touching on its many effects on individual and family life. Learn about how schizophrenia is treated, how it affects physical health, when it tends to develop, and how it is perceived between cultures.;
Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;