The Mental Roadmap

In this episode of The Mental Roadmap , Karen and Andrea (your co-hosts) share an honest and raw conversation about the real-life challenges they’re facing. It's a candid discussion about all the things happening in their lives—how they've handled it, how they haven't, and everything in between. There's no sugarcoating here, just two friends navigating the ups, downs, and complexit...

In this episode of The Mental Roadmap , we sit down with Judith Belmont, a retired psychotherapist and the author of 110 CBT Tips and Tools . Judith shares her wealth of knowledge on cognitive behavioral therapy (CBT) and practical strategies to navigate anxiety, stress, and everyday challenges. We discuss:✔️ How CBT can help shift negative thought patterns✔️ Practical tools for managing stress an...

In this episode of The Mental Roadmap, we dive deep into the transformative power of self-love and self-compassion. We explore how to shift from harsh self-criticism to a more nurturing, understanding mindset. From practical techniques to real-life examples, we share tools that have helped us embrace our worth and quiet that inner critic. Whether you're just beginning your journey or looking f...

In this episode of  The Mental Roadmap , we are joined by Matt Sandoval, Chief Executive Officer of Free Arts Arizona. Matt is an Arizona native with over 15 years of experience as an executive leader in human services and nonprofit organizations. As a public speaker, trainer, and host of the  Canvas of the Heart  podcast, Matt is deeply passionate about addressing mental health and supporting you...

In today’s episode, we dive into the often-overlooked mental health struggles of the Silent Generation—those who grew up in a time when mental health was largely stigmatized and often left unspoken. We talk about the unique challenges they face today as they navigate the complexities of aging, loneliness, and the weight of their past experiences. We discuss the importance of active listening —how...

Happy New Year! 🎉 In this special episode of The Mental Roadmap , we’re diving into 2025 with open hearts and intentional minds. Join us as we reflect on the concept of resolutions, explore how to set meaningful intentions, and discuss the importance of slowing down to truly savor the journey ahead. We’ll share personal anecdotes about what’s worked for us (and what hasn’t) when it comes to creat...

The holiday season is here—a time of joy, connection, and, let’s be real, a lot of overwhelm. In this episode of  The Mental Roadmap , we’re diving into how to navigate the hustle and bustle while staying grounded. We explore:   Kindness to Others & Ourselves : Small acts of kindness can create ripple effects, but don’t forget to be kind to yourself too. Making Meaningful Memories : It’s not a...

Supporting a loved one through their mental health challenges is never easy - especially when it's your own child. In this episode of The Mental Roadmap, Andrea shares her first-hand experience helping her teenage daughter navigate her mental health journey. She'll talk about what they did, what they learned along the way, and what they're focusing on moving forward. From cutting through the red t...

Supporting a loved one through their mental health challenges is never easy - especially when it's your own child. In this episode of The Mental Roadmap, Andrea shares her first-hand experience helping her teenage daughter navigate her mental health journey. She'll talk about what they did, what they learned along the way, and what they're focusing on moving forward. From cutting through the red t...

In this heartfelt special episode of The Mental Roadmap, I welcome my kids, Emma and Holden,(and their friend Sav), to discuss the critical topics of youth mental health and suicide. Together, they share personal experiences and insights, shedding light on how these issues have affected their lives and the lives of their peers. This open dialogue aims to foster understanding and reduce stigma surr...

In this episode of The Mental Roadmap, we’re honoring Suicide Prevention Month by discussing the importance of awareness, education, and open conversations around suicide prevention. Suicide is not just an individual issue; it's an everyone problem that impacts families, communities, and society as a whole. We believe that by educating ourselves and those around us, we can help create a suppor...

In this episode of the Mental Roadmap Podcast, we delve into the critical importance of connecting individuals to the professional help and resources they need. Whether you're seeking support for yourself or looking to assist a loved one, finding the right resources can be daunting. That's where the "Be There Cert" comes in—a certification designed to guide you in effectively sup...

In this episode, we dive into the next two golden rules from the Be There Certification : "Hear Them Out" and "Know Your Role." These principles are crucial for providing meaningful support to those in need while also maintaining your own well-being. Episode Highlights: Hear Them Out:  The importance of active listening and being present for someone who needs to talk. Know Your...

Welcome to this week's episode of the Mental Roadmap Podcast! In this two-part series, we are diving into the "5 Golden Rules to Be There for Someone That is Struggling." Today, we will focus on the first two rules: Say What You See and Show You Care. Say What You See: We discuss the importance of observing and acknowledging the signs that someone might be struggling. We'll cover...

In this powerful episode, we sit down with our dear friend Cassandra, the inspiring mind behind Roost Eleven Eighteen. Cassandra courageously opens up about her journey through some of life's darkest moments to where she stands today—a beacon of hope and resilience. Through raw honesty and vulnerability, Cassandra shares her experiences navigating through adversity and finding the strength to...

Welcome to this bonus episode as we talk about Mental Health Awareness month, which takes place during the month of May. Mental Health Awareness Month has been recognized in the United States since 1949. It was originally designated as such by the national advocacy organization Mental Health America. Annually during the month of May, organizations, groups, and individuals run campaigns that are de...

In this episode, we discuss "balance": what does it mean and how can we create it in our lives? We share personal stories, insights, and the importance of focusing on what we can control, taking the time to reevaluate the things that are important to our individual lives, and giving ourselves compassion as we navigate the ebbs and flows of life. "Balance is not something you find, i...

In this enlightening episode, we embark on a journey to explore the profound impact of exercise on our mental well-being. Beginning with the science behind it, we uncover how exercise triggers the release of endorphins, acting as natural mood elevators and pain relievers. We discuss how regular physical activity can effectively reduce stress and anxiety levels by regulating cortisol and inducing f...

In this episode of "The Mental Roadmap," we explore the theme of progress over perfection. Join us as we discuss the importance of embracing imperfection and celebrating small victories on the journey to mental well-being. We share personal stories and insights on how we've learned to prioritize progress and self-compassion over the pursuit of perfection. We also offer practical tips...

On todays episode we have the privilege of speaking with Betsy Russell, a beacon of resilience and hope in the realm of mental health advocacy. In 2020, Betsy's life took an unexpected turn when her husband went on disability leave due to debilitating depression, followed by the diagnosis of Obsessive Compulsive Disorder (OCD) in not just one, but all four of her children. Faced with this chal...

In this episode, we explore the concept of progress over perfection and the importance of listening to your body's signals to know when to take a break. We discuss how striving for perfection can often lead to burnout and stress, and why it's important to celebrate small wins and acknowledge the journey of progress. We share practical tips on how to listen to your body's cues, includin...

In this episode, we are joined by two special guests, teenagers who share their insights on youth/teen mental health. They discuss the impact of social media, challenges in school, and offer valuable advice for both teens and parents. Don't miss this insightful conversation that sheds light on the unique experiences and perspectives of today's youth.

In this episode, we shift our focus to the power of perspective, encouraging listeners to find beauty and positivity in every day. Join us as we explore how changing our viewpoint can transform even the most mundane moments into opportunities for gratitude and joy. Tune in for inspiring stories and practical tips on how to cultivate a more positive outlook on life, one day at a time.

In this episode, we delve into the intricate world of overthinking, exploring its various forms and offering practical exercises to help navigate through them. When you feel trapped in the maze of overthinking, distraction can be a powerful tool. Join us as we share heartfelt stories and expert insights to guide you through this journey of understanding and overcoming overthinking. Tune in to disc...

In this empowering episode of The Mental Roadmap, we embark on a journey of self-discovery, exploring the transformative power of self-love, self-acceptance, and self-compassion. Join us as we delve deep into the pervasive trap of comparing ourselves to others, unpacking its detrimental effects on mental well-being. Through insightful discussions and practical strategies, we navigate the path to o...