F*ck N*ce

In this episode we focus on values. We talk about what values are, how we use them in therapy, and how knowing your values and keeping them front of mind can help in life.  Resources and sources mentioned are "Love Every Day" by Dr. Alexandra Solomon, Andrea Gibson's definition of codependency, Brene Brown's Values List and BRAVING acronym, and the values cards created by Lisa...

In this episode we explore The Unknown (tm) What even is the unknown? What are examples of experiencing unknown in day to day life as well as big life events? How often are we afraid of the unknown versus afraid our experience will not meet our hopes or expectations?  We talk about all these questions as well as trusting faith and when it teeters into looking for control or certainty. Living from...

In this episode we explore grief and loss.  Resources mentioned are "How We Live is How We Die" by Pema Chödrön and "The Wild Edge of Sorrow" by Francis Weller. #indygrammers #podcast #relationalselfawareness #boundaries #communication #selfawareness #therapistsofinstagram #relationships  #fucknice #therapy #mentalhealth #grief

Join us as we focus on codependency in relationships part 3. Truly one of my (Chelsea's) favorite topics.  Resources include Melody Beattie's books such as "Codependent No More" and "The New Codependency".  #indygrammers #podcast #relationalselfawareness #boundaries #communication #selfawareness #therapistsofinstagram #relationships  #fucknice #therapy #mentalhealth #...

In relationships part 2 we focus on exploring a tool called the non-escalator relationship menu. Shared with us by a friend who first discovered the menu on reddit (thank you internet crowdsourcing!) This tool is awesome. Chelsea believes that if everyone filled this form out and walked around with and exchanged with others, we would get to the core of compatibility a lot faster. One of my require...

It's the start of season three! Holy cow! In this episode we stumble into a new ongoing series about relationships. Friendships, romantic relationships, family...all types of relationships will be included and can benefit from the ideas and tools we will be discussing.  In relationships part 1 we discuss the idea that relationships don't have to be hard (and how we somewhat disagree abou...

In this episode we explore a number of myths about therapy such as "you have to unpack your deepest shit" or "I have to give them all the background information". We also touch on things that listeners shared have been surprising to them about therapy. We hope this episode gives you some new insight into therapy and demystifies some of it.  Resources mentioned: All About Love b...

Join us as we talk about the basics of therapy. Why do people go to therapy? How often is normal? How long do people go? Who can provide therapy? How do you find a therapist? And most importantly: What on earth do all the f*cking acronyms mean? #indygrammers #podcast #relationalselfawareness #boundaries #communication #selfawareness #therapistsofinstagram #relationships  #fucknice #therapy #mental...

This episode was intended to be a minisode but the content was just too good! Listen to learn about what "I Feel" statements are, how to use them, why they are helpful, and how to embrace the awkwardness! #indygrammers #podcast #relationalselfawareness #boundaries #communication #selfawareness #therapistsofinstagram #relationships  #fucknice #Ifeel #feelings

It's our final enneagram type episode! (for now). Listen to learn why it makes sense that we had no questions about or from 8's, how they are actually one of the types you may feel safest and most secure with, and some new lingo for previously discussed triads! Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The wisdom of the Enneagram The spiritual dimension of the ennea...

Don't miss this one!

Listen and learn about what makes type 9’s tick and specific nuances such as what is the difference between a peacemaker and peacekeeper. Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The wisdom of the Enneagram The spiritual dimension of the enneagram  The Honest Enneagram https://enneagramexplained.com/enneagram-vices-and-virtues/ https://cpenneagram.com/subtypes Gifts of Imper...

In today's minisode we go over Gary Chapman and Jennifer Thomas' apology languages. We may not love everything about the creators, but we are big believers that any time we have more language around things it helps us to grow. Learn about the different ways apologies can sound and why "I am sorry" isn't an apology.  https://5lovelanguages.com/quizzes/apology-language The F...

Welcome to our enneagram episode about Type One's. Chelsea is a one so she is pumped to share with you guys! Take a listen to learn about the type that wants desperately to be good and to have control and order to resist chaos. We all may relate to the common feature of one's, a harsh inner critic. So what makes that different in a type one? Listen to find out! Resources: Tammy Sollenber...

Join us as we discuss Brene Brown's BRAVING acronym which acts as a guideline for breaking down different aspects of trusting and safe relationships. We discuss how we use this as a tool personally and in our work. Resources: Brene Brown's "Braving The Wilderness" Brene Brown's "Dare to Lead" #indygrammers #podcast #relationalselfawareness #boundaries #communicat...

This episode focuses on enneagram type two's. Perhaps our greatest number of listener questions yet! Find out all about enneagram two's including how to support them in voicing and taking care of their own needs, how to approach a type two boss in the workplace, and best romantic pairings (heads up, it's not a clear cut answer). While some types can be a bit more difficult to unders...

Come learn about type 3’s, the performers or achievers. Our longest episode yet. It’s not a competition but if it was the 3’s would be very happy to win. Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The wisdom of the Enneagram The spiritual dimension of the enneagram  The Honest Enneagram https://enneagramexplained.com/enneagram-vices-and-virtues/ https://cpenneagram.com/subtype...

Back from a break for our second season! In the fourth Enneagram deep dive episode, Heather and Chelsea focus on the Romantics/Individualists (Enneagram type 4).  Learn about type 4’s, how Chelsea becomes 4ish in stress as a 1, and why the world as it currently exists is not always set up to allow 4’s to be their authentic selves. Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The...

In the third Enneagram episode, Heather and Chelsea focus on the "Investigators" (Enneagram type 5). Learn about this often direct and curious type that is motivated by being competent and not having needs. Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The wisdom of the Enneagram The spiritual dimension of the enneagram  The Honest Enneagram https://enneagramexplained.c...

Heather and Chelsea spend an episode on enneagram type 6’s. Find out why Heather loves 6’s, what makes 6 and 1’s similar and different when it comes to “standards” and hear answers to questions from Instagram about 6’s. Resources: Tammy Sollenberger Joan Ryan Beatrice Chestnut books The wisdom of the Enneagram The spiritual dimension of the enneagram  The Honest Enneagram https://enneagramexplaine...

Heather and Chelsea dive into their first enneagram episode, focusing on the "the fun one", type 7. This will be the first of 9 episodes where they dive into each type. Come along for the journey and learn about your type or the types you could be as well as those around you. If you have questions about your type, please head to the instagram page to submit your inquiries!   Resources: T...

Basically we thought we could do a short single episode on Fair Play and turns out we had a lot to say about our own lives. Jump aboard as we squirrel!

In this episode, Heather and Chelsea talk about the Fair Play Book and Card system from Eve Rodsky. Both talk about their experiences with Fair Play and demonstrate dividing up their tasks for the podcast and what the minimum standard of care is for these tasks.  https://www.fairplaylife.com/the-cards https://www.fairplaylife.com/documentary

Part two of self-compassion with Heather and Chelsea focuses on potential applications of the enneagram to self-compassion and examples of barriers and struggles with self-compassion from listeners. Resources: Self-Compassion by Kristin Neff Self-Compassion scale by Kristin Neff Radical Acceptance by Tara Brach IFS Institute Journal of Radical Permission by adrienne maree brown and Sonya Renee Tay...

In this episode, Heather and Chelsea talk about self-compassion, what it is, what it isn’t, the components of self-compassion, and how it shows up in their relationship. Look out for part two with shares from listeners and potential applications to the enneagram. Resources: Self-Compassion by Kristin Neff Self-Compassion scale by Kristin Neff Radical Acceptance by Tara Brach IFS Institute Journal...