256. 10 years of therapy in 20 minutes (what i wish i learned sooner!)

#256🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!wanna know what over a decade of therapy, a psychology degree, and my own podcast have taught me about mental health?! in this solo episode, i’m breaking down the key takeaways that i’ve learned throughout my mental health journey.in honor of it being mental health awareness month, i’m condensing everything i’ve learned from receiving intensive mental health care and years of dbt therapy as a suicidally depressed teenager– combined with my psychology education at upenn and my experience creating this very podcast– to make your 12-step guide to maintaining your mental health.by the end of this episode, you’ll know all the mental health tips + tricks i wish i’d known when i was struggling!i talk about:• why avoidance is impacting your mental health • how to start getting better at recognizing your emotions• my mantra for dealing with conflict more effectively• relationship changes + how to navigate them • the power of secondary emotions • effective ways to reach your goals + stabilize your mental health• a mental health quote that changed my life• an underrated aspect of managing your mental health • whether we can use our mental health to predict our futures• the mindset that was stopping me from building a life worth living• how distraction can actually save lives• what i learned in therapy that changed my self-esteem forevermentioned: • atomic habits• dr. blaise aguirre episode☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#255🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!if your mental health is getting worse, but asking for help feels like too much, this episode is for YOU. in this solo episode, i explain why so many of us can be reluctant to open up about our mental health before breaking down the techniques you can try to be more vulnerable. by the end of this episode, you’ll learn how to lower your anxiety around asking for help– because vulnerability is the key to recovery! i talk about:• why i didn’t ask for help when my mental health started struggling• how our environment + upbringing shape our mental health • the impact of depression on our self worth + anxiety• using exposure therapy to try actually being vulnerable • a communication technique that helped me open up to my parents• easier ways you can practice being vulnerable on a regular basis• choosing the right people to share with + setting clear expectationsmentioned:• ep.254 (why they’re not getting help)☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#254🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!how do you help someone who’s struggling with depression??in this solo episode, i answer a mom's question on how she can best support her son with his depression. i explain how my mental health journey taught me what the best– and worst!– ways are to be there for someone who’s depressed– and three conversation ideas you can try out.  whether you’re a parent, sibling, or friend, this advice can apply to anyone who wants to be a support system for their loved one.i talk about:• what to do if someone you care about is feeling hopeless• why encouragement can be invalidating when you’re depressed• do’s + don’ts for supporting someone who’s depressed• using dbt diary cards to validate • the best ways to offer advice to someone with depression • how depression + anger are linked• three ways to make someone feel less alonementioned:• ep.209 maddy ellberger• ep.156 diary cards• ep.248 diary cards• ep.215 caroline fleck• validation by caroline fleck• mclean 3east☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2025 SHE PERSISTED LLC. all rights reserved.

🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!when i think about a major turning point in my mental health journey, this one conversation is truly what kickstarted my recovery. in this solo episode, i break down the moment in intensive mental health treatment that changed my outlook on mental health recovery, what led me to being hospitalized for my mental health in the first place, & how i began to recover from severe depression, anxiety, and suicidal ideation. if you are on the fence about whether to ask for help with your mental health (or have a loved one in that exact spot), this episode details when i was in the exact same spot: i explain how i went from not believing i could get better to feeling hopeful that i could recover & build a life worth living. i talk about:• why i needed intensive mental health treatment • the question my doctor asked me that changed my life• how i almost got turned away from my mental health treatment • dbt wise mind & how that impacted my journey• my biggest fears going into a residential mental health facility • being vulnerable when you’re getting mental health care• the mindset i had going into getting residential mental health carementioned:• dr. blaise aguirre ep.• mclean 3east☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2025 SHE PERSISTED LLC. all rights reserved.

#252🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!are you a chronic emotional over-invester?! in this solo episode, i explain how a simple mental health mantra transformed my mentality around emotional boundaries and even lowered my anxiety!by the end of this episode, you’ll know how to stop the emotional over-involvement and start prioritizing your mental health. i talk about:• the mental health mantra that’s changed my life • why stress can actually be good for you?!• 3 questions to ask yourself if you’re emotionally over-investing• if you’re problem-solving or just being anxious?• influencing vs. controlling as anxiety responses  • times you might be over-involving yourself emotionally• how to lower your anxiety + set emotional boundaries in your relationships ☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#251🍿 watch on spotify & youtube💌 ask me a question or leave feedback on the podcast!why is the college experience SO different for our generation??! today’s guest is dr. scott barry kaufman— a psychologist, coach, professor, keynote speaker, and best-selling author who is passionate about helping all kinds of minds live a creative, fulfilling, and self-actualized life. he is a professor of psychology at columbia university and host of the psychology podcast, which has received over 30 million downloads worldwide. in this episode, we break down why gen z students are having such a unique college experience– and what that means for our mental health.we talk about:• if college students are struggling more with their mental health than ever• college students ten years ago versus today• pros + cons of ai use in college • what good leadership looks like to our generation • whether standardized tests really matter• paths outside of a traditional four-year collegementioned:• dr. kaufman’s instagram• dr. kaufman’s website• dr. kaufman’s newest book• the psychology podcast• center for human potential☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok [email protected]@shepersistedpodcast.com © 2026 SHE PERSISTED LLC. all rights reserved.

#250🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!are you tired of constantly choosing between your mental health versus everything else on your plate?! in this solo episode, i answer a listener’s question that a LOT of college students and postgrads struggle with: how do you prioritize success while still taking care of your mental health? by sharing some of my favorite mental health tips and routines, this episode can serve as your template for how to optimize your mental health without sacrificing your goals. i talk about:• the mental health misconception so many of us have  • one of the biggest lessons i’ve learned in my mental health journey• why so many people struggle with mental health in college + as a postgrad• a mental health mantra that i live by • daily routines that i swear by to maintain my mental health• how to take a mental health audit of your life• figuring out if you’re about to have a mental health crisis • ways to keep your mental health consistent (even if your life isn’t!)mentioned: • prioritizing your relationships• finding your dream career☕ giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#249🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!if you struggle with panic attacks and haven’t found a way to stop them, this episode will change that completely! in this solo episode, i share my psychology-backed hack to end 100% of your panic attacks.by the end of this episode, you’ll have a mental health skill in your toolbox designed for curbing every panic attack– no matter how much anxiety you’re facing.i talk about:• a dbt skill that stops all panic attacks• why this skill works better than other panic attack hacks • what’s really happening in our bodies during a panic attack • the science behind stopping a panic attack • how to use this panic attack skill wherever you go • other scenarios you can try out this skill in (including helping a loved one!)mentioned: • dbt tipp skill ☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#248🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!if you struggle with depression, you might be facing a brain bias that’s stopping you from healing. this solo episode explains how your brain is holding you back and why daily diaries can move your mental health forward. by the end of this episode, you’ll know the three easy aspects of your mental health you can keep track of to change your life! i talk about:• why i started tracking my mental health when i was depressed• how mental health tracking can lower your shame• the power of tracking your most positive moments• a psychology study that changed how i viewed my mental health• what’s stopping your therapy from translating your into life• the three things you should be tracking every day ☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.

#247🍿 watch on ⁠spotify⁠ & ⁠youtube⁠💌 ⁠ask me a question⁠ or leave feedback on the podcast!if you’ve ever wondered if you need therapy, or are just “being dramatic”, this episode is for YOU! in this solo episode, i’m unpacking the two key signs that you should get help for your mental health. by the end of this episode, you’ll know how to spot the red flags that your mental health could use some professional care, and why acting sooner rather than later can change your life. i talk about:• what i’ve learned from researching people with depression• two ways to figure out if you need help for your mental health • if your emotions are “normal” or leading you to burnout• deciding what you can handle on your own with your mental health• the most obvious sign your mental health is struggling • how my journey with suicidal depression changed my opinion on asking for help• my advice for if you’re currently struggling in silence  • three questions to ask yourself if you’re wondering whether to get helpfree mental health resources:• crisis text line• 988 lifeline☕giveaway! want coffee on me? every month, i gift one listener a starbucks gift card to enter:1. leave a review on apple or spotify2. dm me a screenshot on instagram📲 bonus entries for story or tiktok tags!⁠@shepersistedpodcast⁠⁠shepersistedpodcast.com⁠⁠[email protected]⁠ © 2026 SHE PERSISTED LLC. all rights reserved.