The Power of Social Connections (Community Chat Series)
Episode Description
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.What to Expect
- Types of social connections
- Health effects of loneliness and social isolation
- Tips for getting more connected with others
Resources: Learn More
Things to Think About
- Acting with intentionality is important to getting and staying connected with others.
- If you’re feeling isolated, remember that you’re not alone—many people also experience feelings of loneliness and isolation.
About the Hosts
Dr. Megan Spencer is a clinical psychologist at Dakota Family Services. She is passionate about working with individuals and their families and highly values the therapeutic relationship. Dr. Spencer enjoys helping people better understand themselves and their psychological functioning. She looks forward to working with anyone who is looking to better understand and/or improve themselves or their children and families. Her practice includes diagnostic and psychological evaluations and individual cognitive behavioral therapy.
Dr. Martinsen enjoys working with a wide range of ages and diagnoses. His practice is largely focused on complex clients with multiple health challenges. He diagnoses psychiatric and behavioral health conditions, makes recommendations for treatment, and prescribes/manages medications for clients of all ages. Much of his work focuses on maximizing health, treating illness, and promoting healthy longevity through lifestyle medicine.
Transcript
The Power of Social Connections (Community Chat Series)
Featuring Dr. Megan Spencer, Psychologist, and Dr. Wayne Martinsen, Psychiatrist, Dakota Family Services
Tammy Noteboom:
Community Chat recordings are presented by Dakota Family Services, an outpatient clinic with mental health providers in Minot and Fargo, North Dakota. Thank you for listening. Welcome to today's free community chat, the Power of Social Connections. Our two presenters today are psychiatrist Dr. Wayne Martinson, and psychologist Dr. Megan Spencer.
Dr. Megan Spencer:
Social connections, or lack thereof can lead to pain, obesity, and in fact even more long-term issues that can affect that longevity or overall happiness and overall wellbeing. Right? That's definitely a part of that. And if we think of just some statistics, I think, you know, sometimes numbers can help us a little bit too. So like I was mentioning, loneliness isn't social isolation, but loneliness and social isolation absolutely relate to social connections. And so just some brief statistics that I think are interesting to know is that 52%, and this is of 2022, 52% of Americans report feeling lonely. So think about that for a second. Half of the people who responded to these particular surveys admitted to feeling lonely and prolonged loneliness. That has to do with social connections and prolonged loneliness were some of the things that I was talking about in terms of those implications, like depression, anxiety, obesity, some of those very much, we know that everything is interrelated, right?
Dr. Megan Spencer:
Our physical, our emotional, our day-to-day feeling, it is all very much connected. And so the other side of this is 12% of Americans say they have no close friends at all. So not even somebody that they can necessarily reach out to. And close friends can be a family member. They can be a sibling. It doesn't have to be someone totally outside their realm of their everyday world, whether that be immediate or extended family. Sometimes we even think of spouses, but not everyone has a spouse that can be a best friend, but 12% of Americans are saying they don't have a close friend. So how important is that idea of social connection? And lastly, I thought this was interesting too. Wyoming is one of the loneliest states within the US followed by Vermont, Alaska, and then North Dakota. So social connection is not only important for everyone, but just within our own state, we have a really high rate of loneliness and social connection is absolutely indirectly implicated to that experience of loneliness.
Dr. Megan Spencer:
We also know that social connection is a huge piece to the implication of depression and anxiety, right? Is that these are massive pieces to just the criteria that has to do with those diagnoses. And so to just kind of think about this in a, in a more general sense, this is so really important. But if we get more specific, social connection also doesn't just mean calling a friend once every six months and going for dinner. That's not, doesn't just mean social connection. That's a part of it. That's a piece that needs to be there. But social connection really, if we dig deeper, looks at those relationships that are more intimate, that are more close, but it also looks at the more casual ones that are still important. But we have to have social connections that are in more than one realm because it is all of these pieces that play a role in whether we feel connected and supported by other people.
Dr. Megan Spencer:
So if we think about, if you're saying intimate relationships, right? We think of intimate relationships with, with spouses, absolutely. Spouses can be part of that social connection, that best friend intimate relationships in terms of, of that really deep social connection. So really intimate and casual are both social connections, but the difference then is really those, those intimate relationships are ones where we truly, truly feel that we can be very vulnerable and open. And it's not that casual relationships aren't important because they are important, but it's, it's those intimate social connections that are really gonna provide that support that is so necessary and so needed. So intimate relationships can be, like I mentioned, spouses, they can be, honestly, sometimes a parent is that best friend for somebody. It can be a sibling, an intimate, very social relationship, can be someone that you met through work, but you've become so close and so connected, and they are who you consider to be that intimate support network.
Dr. Megan Spencer:
So again, when we hear the word intimate, I don't want people to think that it, it just relates to a spouse or, or in that way. But intimate means someone who we feel that we can be very vulnerable and open with. Now, casual relationships, like I said, are important casual. I think sometimes casual and acquaintance can get intermixed, and I'm not saying that they're necessarily different, but if we think about an acquaintance, we think about someone we might see in the hall at work or at school and you know, Hey, how's it going? But you're never truly getting deep, right? And casual is, is still different than intimate. But casual might be, Hey, let's go out with a couple people after work and have dinner, or let's go for coffee, or Right? It's, it's someone that's a little bit more closer than, Hey, how's it going while you're walking through the hallway?
Dr. Megan Spencer:
But those are still important because something that I mentioned too is when it comes to social connections, we don't want everyone in our lives to know every detail about us, right? There are certain people that we can feel very vulnerable with and very open with, and that's important to have, but we don't need to have that with 10 or 20 people, right? Each person kind of has their own limit with that. But the reason that I mention this is because both intimate and casual are really important because we're not gonna have a vast number of really intimate social connections that those tend to be fewer simply because it is such a different, more vulnerable experience. So the casual relationships are still important for social connection because they still offer the opportunity for support to build connections that might have to do with kids or activities or things that we're struggling with, like anxiety or depression or ADHD. But those just casual social relations that we don't have to get so deep into are important as well.
Randi Streff:
I have a question or a question in the chat here. Yeah. So I think we've all heard social connectedness really suffered during the pandemic and especially during, you know, quarantine where people were at home and not going out and that kind of thing. What are some of the lasting consequences you have seen with some of the people that you've seen or that you know, within our group of people that we care for at the clinic?
Dr. Megan Spencer:
That's a very good question. I mean, to be totally honest with you that I don't need to say how much that impacted people because I think we all know that. But in terms of very specifically with social connection that piece, kids, adolescents, adults, it's a little different kind of for each one. But if in general, honestly, the lack of social connection absolutely leads to those feelings of loneliness. Honestly, I've talked a lot with my own patients about that idea of feeling like they're living on an island by themselves, and that there's no one else on that island that understands that knows them. So the more, the farther away that we get from connection and the more isolation specifically as it related to covid and those in quarantine that most certainly has led to depression and, and in some people who have never experienced a true depressive episode, will start to experience and have experienced a true depressive episode because it's the length of time, right?
Dr. Megan Spencer:
It's not just a week or a day without having social connection. When it is prolonged like that, it causes this overall feeling of, I am on this by myself, I am in this alone. People don't understand what I'm going through because I can't connect that there's that lack of, of interest even right? Of, of finding things that are fun and enjoyable. It's getting outside, right? Covid and quarantine most certainly impacted emotional wellbeing in terms of depression, anxiety, and in my opinion, I think to some degree it made people's anxiety worse. And the way of, I don't even wanna leave my house, right? Because I'm getting to the point point that I don't know what to expect anymore. I don't know what things are like, and then you throw in the piece of technology, right? I mean, I'm 38 and I'm not totally out of technology, but I'll be totally honest with you, I am not the most savvy when it comes to how to connect in a way that just wasn't how I was brought up.
Dr. Megan Spencer:
Or I was used to social connection for a long time, for me was always in person. It wasn't through internets and online groups and chats and podcasts. Now, I will say that I'm very happy that those things exist because those are the ways that we have to reach out for social connection when we are in quarantine or even, I mean, when you're sick, right? Like, I've had many bouts of bronchitis and been pretty much out for a while, right? And that takes you away from some of those social connections that you are so used to every single day. So even illness where it takes you out for a month or so is still gonna impact those social connections. But if we don't understand that we can't stay there, that we have to then reach out and do more, it is gonna lead to some of these medical things that I had mentioned earlier, right? Is if you're not out and about and meeting people, chances are you're more stagnant, right? You're more not moving and, and getting the body going, but it's, it's gonna lead to anxiety and depression, if not at the very least, some pretty significant stress.
Randi Streff:
That's a good segue. There's another question here about technology. With so much of our lives being played out on the internet, you talked a little bit about the ways that people can find connection on the internet. You know, you said podcasts and like we're doing now. But are there other ways that people can find connections on the internet? And are the advantages the same as that in-person connection?
Dr. Megan Spencer:
I think you may get, in my opinion, relationships solely based online are not the same as in-person. Now, here's what I will say about that. One thing that I talk to my own patients about is, you know, especially if somebody has agoraphobia right? Separate from anything else, that, that leaving of the house is really scary. But one thing I say is, is the cool thing about now, and the really awesome piece with technology is you can find support groups online. So whether it's for support groups related to anxiety, depression, or certain illnesses or caregivers, right? You, you initially connect online, and that's where you find that first comfort level and the ability to kind of open up because it's not as vulnerable online as it is in person. But what I always say is that is a really good starting point, but that can't be where you stop.
Dr. Megan Spencer:
So my hope is if somebody was to say find a group online of, and I actually know this exists because there's a lot of, as an adult, if you don't necessarily work full-time, like if you're a stay-at-home parent, it is really hard to find social connections. And I know online there are adult groups of just people who wanna make friends. And so start there, start finding one of those groups that you can be a part of and then move it online, right? So move it to in-person. So maybe once a month or once every couple months, you guys decide, okay, whether it's a smaller group or a bigger group, you get together at this coffee shop just to have that in-person social connection because it is different than online. And I think you get such a more richer, I don't really know how else to say it, but such a more richer experience when you're in person because you get all of the non-verbals, the facial expressions, the very nuances of social exchanges and communication that we just can't necessarily get in person. And sometimes, honestly, even a pat on the back or a hug or touching the hand while somebody is struggling is such a more powerful emotive connection than trying to do that online. So yes, I think for some people that's a good place to start, but in my opinion, that's not a place to stop, if that makes sense. Let's see. We're doing okay on time.
Randi Streff:
How about for parents who are thinking about their children and have maybe noticed, you know, they are more online or they have maybe pulled back from their social or peer groups a little bit. What kind of interventions or things can, could parents think about and be looking out for?
Dr. Megan Spencer:
Totally. So yes, let's think about parents with kids first and just kind of focus on that. So I think this is kind of a twofold question, right? Is one, how do I help my kids build a support system? Or if they had one and they're starting to let it go, what does that mean or what do I do? So we've talked a lot about depression and if your adolescent or kiddo, for the most part has always had a fairly, not that there has to be many, but had some pretty close relationships, connections, and they start kind of withdrawing and isolating, that may be an indication there's something more going on, but still, here are some ways to not only help them, but if your kiddo needs help building connections and support systems, it starts with you. So build strong relationships with your kids first. And what that means is get to really know them.
Dr. Megan Spencer:
And I know that might sound silly, but our world is so busy and we have so much going on that I think we forget sometimes how important it is to just sit down without all of the noise of TVs and electronics and phones and just build a strong relationship. So that's huge. So start with the kid, right? Start in your relationship with the kiddo, but then you can get active and share good habits with your kids, right? We as adults have had so many more years of experience through trial and error of learning what helps and what don't share the things that worked and were helpful. For instance, once a month I set up a get together with a couple good friends. And so me sharing that with my kiddo, you know, who might be an adolescent or even a young adult that's like, God, I just feel so disconnected.
Dr. Megan Spencer:
Okay, find that one person that you do feel connected and set up a structured schedule with them, which sounds crazy, but if we don't schedule stuff in, we don't do it. Like, that's just, that's just what happens. So tell your kids what worked for you, what was helpful for you in terms of good habits to develop those relationships. Also ask the sibling, ask another family member what worked for them to build social connections or in terms of adolescences and kiddos, focus on a favorite hobby or a favorite activity or a favorite sport and find something within the community that fits with that favorite hobby or sport. Or even reading. I mean, seriously, there are so many groups for just about everything. And if it doesn't exist, help your kids start one and get people involved.
Dr. Wayne Martinsen:
And I would see loneliness is sort of the emotional pain that comes when we don't have that social connection. And so it'd be a warning sign the same way that physical pain would be that you had arthritis or something physically going on. You know, the other thing that that we looked at or we talked about before was that social isolation for a lot of people is a chronic pain. So when you think about young people, they start out with this reserve of health, emotional, physical health, most likely. But as you go through life, the more that you, you abuse your bodies, you abuse your emotions or you, you lack social connection, the more you increase your risk over time of some pretty serious health problems related to social connection or the lack thereof and emotional problems.
Dr. Megan Spencer:
So we, we didn't go super in depth. So I mean, certainly if there's more you wanna mention about that, I think most certainly we have the opportunity to talk about it. I just, when you jumped on, I was addressing some questions that were asked in terms of with internet and kiddos, what would be a good way to help kids and adolescents find social connections? Because a lot of our kiddos and adolescents are on a little too much technology and, and online versus that in-person. So what I had mentioned before too, even that question was it's not that online connections are wrong or bad, but they are not the same as in person. And so sometimes those online or, or through the internet can be a good place to start, but there still has to be other pieces that are in person and together because it's just a different experience when you are together in person versus on a screen.
Dr. Wayne Martinsen:
And especially for young people, you know, the, the research is showing us that video games themselves aren't bad. What's problematic is what they replace and is that face-to-face time and is that spontaneity of face-to-face time that's unscripted where you have this time with friends in childhood, adolescence, and you have to learn how to cope when you have done something wrong or when your friend has done something wrong. And, and all of those nuances of connection and managing a relationship, the skills that are built at that age, that even if you're sharing a video game, there's less spontaneous interaction.
Dr. Megan Spencer:
Well, you're exactly right. And I hadn't mentioned that piece too, is, is that spontaneous piece what that the development of it in the, the maturity that needs to occur just from those basic person to person interactions are hugely important.
Dr. Wayne Martinsen:
The other thing that I think, and we talked a little bit about before, but really foments isolation and, and loneliness is social media that highlights how you look and did you post the thing that people like, I mean, people are out there counting the number of likes they got and their self-esteem is based on it. And you get young people especially, or young women who are, they will never put a, an un-retouched photograph of themselves for fear of being rejected or laughed at. And again, it's not that spontaneous give and take in, in normal discourse where you could say something that's hurtful to your buddy and then say, oh, I'm sorry, but if you've put it online, it's stuck there. And again, it really highlights this sense of differentness or vulnerability that our kids feel in a way that you don't as you're older. And it, it lacks the emotional depth of meaningful connection.
Dr. Megan Spencer:
And I think too, especially with, with adolescents and having that lack of a really good social connection, I mean, here was, here is where we hear some of those secondary problems, you know, like the idea of, of rejection sensitivity or even the anticipated idea that they'll be rejected, so they don't even put themselves out there right. In those situations that they desperately need. And so to kind of tie back, if parents or caregivers are, are wondering, you know, okay, one, we know social connection is important, I may be you know, they might not know all of what it can lead to, but I think one, understanding what social connection can lead to, and then building that relationship with your children and adolescents and talking to them about it. Like, Hey, I've noticed you, you know, you've been withdrawing more or you've been isolating or point out the behavior. Right? Just be very explicit about it and concerning and say, Hey, you know, I've noticed that you, you seem to be more isolated and I, and you know, I really wanna help you find connection. But the more you isolate, the more you're gonna feel that you're rejected, the more that you're gonna feel that you don't belong and people won't accept you for who you are. It's, it's kind of like you get so far away from it, it becomes so much scarier.
Dr. Wayne Martinsen:
Mm-Hmm. The, the other thing if you look at some of the work of, of Dr. Hewell, Edward Hewell and others, is there's a variety of social connections. And so loneliness in one area doesn't compensate for loneliness in another. So there's social connection with peers, there's social connection with coworkers, there's social connection with our history, with our ethnicity, with our spiritual faith, with our future. And so it's, it's a cultivation, what we've been talking about so far is really that connection that need for kids, which is front and center in our clinic, but there's also a need for connection in a lot more areas of our life and a lot more ways in our life. There's also a need for connection to meaning. Some of those things get more important in late adolescence and adulthood
Dr. Megan Spencer:
Well and connect that idea of meaning, right? With identity mm-hmm, because if you think about it, a massive, a massive important piece for most adolescents is that identity, right? Who am I? Who do I want to be? Who do I look up to? Who do I want to carry with me in my life? And who maybe aren't so great to carry with? And so nothing is disconnected. Every piece is so much connected as our adolescents develop who they are and who they want to be. That idea of them having connections also helps strengthen and give them direction in terms of aspects that they want. Aspects that are important. Characteristics and morals and values and ideas about the world are all to some degree shaped by these relationships and connections or that lack thereof.
Dr. Wayne Martinsen:
The, the other thing that is more a part of my practice in clinic, and frankly a part of my personal life as I get older, is the, is the health impact of loneliness as we get older. Research indicates that the experience of loneliness is the equivalent of a 15 cigarette per day smoking habit in terms of heart disease, in terms of cardiovascular stroke risk, in terms of dementia risk. And so it becomes, there is a physical cost because of inflammation and other pathways, but there's a physical cost to loneliness as well. The average person who's lonely has a blood pressure, 14 millimeters of mercury higher than somebody who's not lonely. And so there are physical costs across the lifespan. The other thing that happens in young adulthood and middle age, especially in our country, is really focusing on career, moving from family to be successful, to have a better job, to have a better education. And on the one hand that's really understandable and it's great, but it comes at a cost of our social connections, our family connections. We don't find a way to recreate them.
Dr. Megan Spencer:
Right? And I think, honestly, that's a really good segue to, I kind of also think also with some of the questions is identifying what are some essential areas of connection, right? And more specific, right? Whether it be a kid or an adult. What do we do? How do we find it? Where does it come from? Mm-hmm. So I think it's, it's really important to just think about what are some areas of connection, right? Because it's, you kind of gotta start broad and then funnel down, right? So if we think about kind of the essential areas of connection, and I did mention this I think a few times as your immediate family, right? Your children, your spouses, there, there is so much that we can do and build that's right in front of us that we might not even realize. So really essential areas of connection has to do with immediate family.
Dr. Megan Spencer:
But it, you know, something that you mentioned too is that family of origin, right? Our histories, it's, it's finding connection with who we are, who the building blocks. Like for me, it, to me, when I think of history is, is not just grandparents, but I know farther down the line, they immigrated here in boats. I know my history in terms of Irish and Scandinavian, that that is I think also an important connection that I have because it helps to some degree inform maybe certain traits that I have or, so there's that family of origin, kind of that historical piece. We, we've already mentioned friends, acquaintances, casual relationships, right? When I was talking about the difference between kind of the more intimate social connections versus the casual versus acquaintances, that's kind of where the friends come into play. Community, what are the community resources and, and Dr. Martinsen jump into as you need, right? Are communities, whether it's Fargo or other places, have certain resources, some more than others, but there are definitely community resources that aren't just online or a self-help book, but groups or, or education.
Dr. Wayne Martinsen:
And a part of it is intentionality. And so if, if you are going out to an exercise class, or if you're going out to a community education class and you intentionally decide, I'm going to connect a little bit with the people here, yes. You know, there's micro connections is what they refer to it as in terms of the research. So there's the, the sort of the casual work person that you work hard at having just a little bit more connection with and that matters. And then there's the macro connections, which is the lifelong friendships, the connections with family, the coworkers that you've been with for decades. The other thing that I want to sort of respond to is one of the somebody Tammy here notes that social media can also be a real positive. And that's absolutely true. It depends on the depth with which you use it. And so as families get apart, not just phone calls, but using things like portal or other video connections so you can be more spontaneously a part of it. I don't think it takes the place of face-to-face spontaneous time, but it matters. And it's a matter of whether you're posting something and are hypersensitive to the judgment or the feedback or whether you're using it intentionally to connect with other people.
Dr. Megan Spencer:
Yep. I think that's a really good point. Intentionality actually fits with all of the different things that are essential, right? Because mm-hmm, we can't move forward if we're not intentional about what we're doing, right? And so another thing could be just nature places in in our environment that can bring us peace and calm that we can go to with a spouse or a good friend or someone that we are casually friends with, but maybe we wanna develop that relationship stronger. And it's a maybe both love to go hiking or both love to go walk, you know, in the park. That's another piece where you can find that connection. The other piece I wanna make sure too, that we mention is we talk about putting ourselves out there a lot, but there are those instances that someone will cancel or doesn't want to be connected, right? So I think it's also important to not just pretend that every time we put ourselves out there, it's gonna work brilliantly and, and come back in our favor. But before I touch on that, is there anything you wanna in terms of like helpful tools or tips for people to make connections to help with that piece?
Dr. Wayne Martinsen:
Sure. A couple of things. One of the things is social, repetitive drivers, social appetite. Some of us have a higher drive, and what matters is if we're experiencing loneliness, it means that whoever we are, our social drive isn't being met. So some of us, for example, I work with people all day, we often entertain at my home in the evening. So I have a really high drive and I would experience loneliness a lot quicker than people with lower drive. The other part of social appetite is that in the same way that we like certain foods, we also like certain styles of interacting. So if we're much, much more spiritually focused, our connection's naturally going to be better with our priest, our pastor, or at our church. If we're sort of intellectually focused and curious, it's going to be with the people that, that share that interest if it's drive for families.
Dr. Wayne Martinsen:
So it's like, it's not a one size fits all, the other, the other comment was just more about micro connections, and it does matter what little things. So if you have a Starbucks or a Caribou Coffee with a barista that you get to know and you make jokes, it's an ongoing connection that is a micro connection that matters. So the more that you have time in a community where you know the people around you, even if you don't know your neighbors well, if you have a positive connection and you smile and you chat briefly, you don't have to be lifelong friends to get some of that need met. Same thing happens at work. You don't have to be hanging out every weekend with your coworkers to have a meaningful shared connection and mission about what you're doing and who you're doing it with.
Dr. Megan Spencer:
If you step back and just think about it, we have all those connections, right? We have the, we have the casual, the more random coffee barista, and then we have the very intimate ones. It's all of them that matter. You can't only have intimate, right? That's helpful mm-hmm. But it's all the pieces of connection that really make the difference and, and not just pieces of it.
Dr. Wayne Martinsen:
And the quality of those connections matter. Yes, a lot in long term, decades long research. What matters is not just that you're married, married people tend to do better in terms of social connection, but if that marriage is toxic, that actually decreases your sense of connection and it decreases your health.
Dr. Megan Spencer:
Okay. I also wanna make sure I just addressed the fact that we talk about putting ourselves out there a lot, whether it be online or in person, and we all have a different kind of vulnerability with that. But putting yourself out there in all those ways to make social connections is more vulnerable, right? And so I think sometimes we also need to remember that even though we put ourselves out there, it's not always gonna work out the way that we want it to or the way that we think, but that doesn't mean we give up, right? And so I think it's important to mention if you do put yourself out there and there is that rejection, or there is that, oh yeah, I'll get back to you tomorrow, and then nobody ever gets back to you, right? Or it's, you make a plan and then the day of someone calls and says, oh, sorry, I'm, you know, I can't make it.
Dr. Megan Spencer:
Those things happen. And so I think it's also important to know that if that does happen, it's okay to feel disappointed. It's okay to feel, feel frustrated and upset. That would be normal. But what I always say to my own patients is, it's okay to feel that way and acknowledge it, but you can't sit there, right? Yeah. So what that means is acknowledge your feelings, acknowledge how you're feeling, don't try to deny it, say it out loud to yourself if you have to. Like, that was really frustrating. Or wow, I really tried to make a connection and it just didn't work out. Acknowledge it, but don't sit in it. Acknowledge the feeling.
Dr. Wayne Martinsen:
The other piece is that if I go out to a restaurant, I'm not gonna like everything on the menu. And you know, when I look around at the humanity around me, I'm not going to enjoy the presence of everybody. And in return, not everybody's going to enjoy being my friend. There is a, a quality or a taste that we all have an interest range we all have, and we have to just accept that we might not be somebody's, somebody's social taste.
Dr. Megan Spencer:
I would say their cup of tea. Yep.
Dr. Wayne Martinsen:
Yes.
Dr. Megan Spencer:
<Laugh>. Okay. So really that's a, a, a really important piece. So, right, it's, it's acknowledged that they're not always gonna work, accept the feelings that you have. Say 'em out loud, reframe yourself, talk. And this is very CBT, right? But here's the thing, we all talk to ourselves. It's a very normal common thing, but your thoughts are very much gonna inform feelings and emotions and behaviors, right? So you gotta, it's, it's reframing that situation of like, oh God, it's probably something about me they don't like. Or no, it, it could be, it might not be, but I'm not gonna give up or let me try with somebody else. And then it's, what can I learn from that? Okay, I, if it didn't work out and I felt frustrated, and I'm trying to put this in a neutral or positive kinda reframe in my head, now I have to go to again the next step of what can I learn or what can I do differently, right? So this is all about the, we acknowledge our feelings, but we can't sit in it. We have to acknowledge it and then move on as to what we can do.
Randi Streff:
So maybe from both of you, some final thoughts about social connection for everyone who's listening in and here with us today.
Dr. Wayne Martinsen:
So I would just wrap up with the idea that loneliness is epidemic in our society and, and it hit a high point in the pandemic, but still, when you look at research comparing loneliness, post pandemic in 2022 to loneliness in 2000, it's really much higher. We know it has an emotional cost in terms of depression, anxiety, wellbeing. We know it has a physical cost, especially as we get older and there's a million ways to connect. But it requires intentionality. It requires a decision to do that and be vulnerable.
Dr. Megan Spencer:
Time, effort, intentionality. Yep. Absolutely. You have to make a commitment to yourself. That's what this is about. You are just as important as everybody else. So make a commitment to yourself that you are gonna give yourself that time and that commitment and that intentionality to make social connections that really matter and are really gonna be supportive.
Tammy Noteboom:
Thank you for listening to this Community chat presented by Dakota Family Services. To make an appointment with one of our mental health providers or to learn other ways to mind your mind, go to Dakota family services.org.
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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.;
Bullying and your Kids: What You Need to Know
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.;
Coping with Chaos: Tips for Staying Sane During Trying Times
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.;
Untangling Your Child's Grief
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.;
Suicide Warning Signs and Prevention
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.";
The Many Dimensions of Wellness
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.;
How to Support a Friend with Cancer
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.;
Getting Some Zzzzz's: The Importance of Sleep
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.;
Relaxation Techniques to Reduce Stress
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.;
Exercise for Mental Health
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.;
Understanding Mental Health Diagnoses
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.;
Normalizing Attention Deficit Hyperactivity Disorder
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.;
Exploring the Feelings Wheel
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.;
The Teen Brain
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.;
Managing Back to School Anxiety
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.;
Grieving a Loss by Suicide
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.;
Surprising Things You Should Know to Keep Your Kids Safe Online
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.;
Beyond the Baby Blues: Understanding Postpartum Depression
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.;
The Surprising Health Benefits of Meditation
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.;
Spoon Theory: A Metaphor for Anxiety and Depression
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.;
Supporting a Child with High Functioning Autism
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.;
How to Set Clear and Healthy Boundaries
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.;
Talking About Infertility
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.;
When Fear Overwhelms: Panic Attacks
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.;
When Your Child is Struggling
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.;
Stress and Anxiety Management for College Students
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.;
Insomnia: When You Just Can't Sleep
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.;
Mood Disorders in Children and Adolescents
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.;
Building Resilience in Ten Steps
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.;
Why Do I Feel Sad?
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.;
Becoming a Better You
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.;
Getting the Most out of Therapy
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.;
Rewiring Our Minds: The Power of CBT
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.;
Understanding & Managing Anxiety (Community Chat series)
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.;
Autism: Signs, Symptoms, & Intervention
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.;
Coping Exercises
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.;
Genetic Testing & Its Role in Treatment
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.;
Understanding Anxiety
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.;
Shining Light in the Darkness with DBT (Community Chat Series)
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.;
Does My Child Need Medication?
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.;
Depression in Children and Adolescents
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.;
Recognizing Depression in Children & Adolescents (Community Chat Series)
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.;
How to Fit In While Staying True to Yourself
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.;
PTSD: Signs, Symptoms, & Treatment (Community Chat Series)
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.;
Autism in Children & Adolescents (Community Chat Series)
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 in Adults (Community Chat Series)
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.;
Spirituality & Mental Health
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 Healthy & Realistic Goals
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.;
Facing Your Fears
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.;
The Three R's: Regulate, Relate & Reason
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.;
What is Schizophrenia?
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.;
How to Have a Conversation About Mental Health
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.;
The Benefits of Being Outside
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.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
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.;
Bipolar Disorder: Understanding the Highs and Lows
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.;
Social Media: Managing Emotions & Setting Boundaries
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.;
Understanding OCD
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.;
Breaking Bad Habits
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.;
Finding a Therapist
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.;
Coping with Rejection
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.;
Borderline Personality Disorder
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.;
Psychological Assessments: What to Expect
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.;
Supplements in Psychiatry
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.;
Seasonal Affective Disorder (Community Chat Series)
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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.;
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 distress. 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.;
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.;