Savvy Psychologist

548. In a culture of likes, reviews, and constant comparison, deciding if you’ve "done well" can feel impossible. This week, interim host Dr. Ellen Hendriksen unpacks the trap of tying your value to others’ approval. She explores when external evaluation works and when it emphatically fails. She also shares three simple questions to help you define success on your own terms. Find Dr. Ellen Hendrik...

547. If you've ever followed every sleep rule in the book and still found yourself wide awake at 2 a.m., this episode is for you. Sleep psychologist Dr. Jade Wu looks at why sleep hygiene—like avoiding screens or caffeine—is a great foundation but won't actually fix a "cavity" like chronic insomnia. She looks at why rigid rule-following can create the very anxiety that keeps you awake. Hosted on A...

546. Self-compassion sounds simple—be kind to yourself—but for those of us with a loud inner critic, it can feel surprisingly hard to put into practice. This week, we’ll break down three truths that make self-compassion more doable and less fuzzy. If you’ve ever worried that self-compassion means lowering your standards, let this week’s episode (kindly) change your mind. Find Dr. Ellen Hendriksen...

545. Do you close your eyes only for your brain to start spinning with to-do lists and worries? In this episode, sleep psychologist Dr. Jade Wu looks at why your mind races at night. She looks at three common daytime saboteurs of nighttime peace and offers science-backed methods to help you finally quiet your mind and fall asleep. Find Dr. Jade Wu on her website. Find a transcript here .  Have a m...

544. Boundaries, like wide-leg sweatpants and quarter-zips, are trending—but setting them can feel anything but comfy, especially if you’re anxious. This week, we’ll talk about how to set boundaries kindly, handle pushback without folding, and avoid using boundaries as a wall that isolates you. By the end, you’ll see boundaries as practical, comfortable, and totally wearable—just like your favorit...

543. Napping isn't just for toddlers; it's a performance enhancer. In her first solo episode back, sleep psychologist Dr. Jade Wu looks at what short naps do for your declarative memory, emotional regulation, and physical speed. She looks at the science behind the afternoon slump and why a well-timed nap can provide a performance boost. Find Dr. Jade Wu on her website. Find a transcript here .  Ha...

542. If you’ve ever obsessed over your sleep score, treated self-help like homework, or tried to “maximize” a vacation, you know how easily optimization becomes its own exhausting job. Culture tells us to upgrade everything—habits, productivity, even our emotions—but at a certain point, trying to be our “best self” backfires. This week, instead of automatically optimizing your life, here are five...

541. Today, we hear from two of our past hosts of the Savvy Psychologist. Dr. Ellen Hendriksen and Dr. Jade Wu. They will tell us what they’ve been up to and set the stage for exciting weeks ahead for the show. While we work to fill the seat of the amazing Dr. Monica Johnson, Drs. Hendriksen and Wu will deliver mental health wisdom you are used to. Today, they chat about the meaning of a psycholog...

540. On her final episode, Dr. Monica Johnson shares a brain dump of quick and dirty tips to help listeners build a life worth living. She looks at the benefits of being DUMB—an acronym covering Decode/Disrupt patterns, Uncomfortable Engagement, Meaning-Making/Mastery, and Belonging. Find a transcript here .  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email...

539. Dissociation is a normal human experience, but when it's outside of normal limits, it can be dysregulating. In this episode, Dr. Monica Johnson and Alexandra Mejia look at the signs of structural dissociation, the importance of building a baseline of coping skills, and the need for trauma-informed, integrated therapy (like DBT and somatic work) for long-term healing. Learn more about Sasha at...

538. Loss is inevitable, but grief is our emotional response to what is gone. In this episode, Dr. Monica Johnson and psychotherapist Hilary Bucell look at the differences between grief and depression and discuss various forms of loss, including ambiguous loss (like dementia or divorce) and disenfranchised grief (loss that society doesn't acknowledge). Learn more about Hilary Bucell at her practic...

537. You don't have to suffer through the winter months. In this episode, Dr. Monica Johnson looks at how to create a multi-faceted approach to wellness for SAD. She looks at the importance of regulating your sleep schedule, boosting natural light exposure, and using behavioral activation to combat the urge to withdraw and isolate yourself. Find a transcript here .  Savvy Psychologist is hosted by...

536. Sleep isn't a luxury; it's a foundational deposit in your "mental health bank." In this episode, Dr. Monica Johnson looks at why consistent sleep is essential for mood, memory, immunity, and heart health. She looks at the minimum recommended sleep amount and discusses the positive ripple effects of protecting your rest. Episodes related to this one:   Hello Sleep #1: 4 biggest myths about sle...

535. Deceptive behaviors around illness are often signs of deep, unmet emotional needs. In this episode, Dr. Monica Johnson looks at the severe medical and psychological costs of factitious disorder and malingering. She looks at how to recognize these patterns and discusses how specific therapies like CBT and DBT can help an individual build a life based on authenticity. Find a transcript here . ...

534. Money isn't just about numbers; it's deeply emotional. In this episode, Dr. Monica Johnson looks at the psychology behind your financial habits, including the money scripts you absorbed in childhood and how your brain categorizes money. She looks at why you feel a certain way about spending, saving, and debt. Find a transcript here .  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have...

533. Do you snap at your loved ones, shut down in meetings, or go to great lengths to please others? In this episode, Dr. Monica Johnson looks at the four survival responses: fight, flight, freeze, and fawn. She looks at how these deeply rooted biological reactions manifest in your daily life and offers strategies for understanding your nervous system's attempts to keep you safe. Find a transcript...

532.  It's possible to have healthy, reciprocal relationships, even if you’re dealing with emotionally immature people. In this episode, Dr. Monica Johnson looks at how to reclaim your peace by understanding this dynamic. She looks at why your boundaries are essential and offers insights on how to disengage from unhealthy patterns so you can prioritize your well-being. Find a transcript here .  Sa...

531. Have you ever wondered why some relationships last while others fizzle? In this episode, Dr. Johnson looks at Sternberg's Triangular Theory of Love to help you understand the dynamics of your relationships. She looks at the roles of emotional closeness, physical attraction, and long-term commitment, and how their presence or absence shapes different kinds of love. Find a full transcript here....

530. Do you often find yourself agreeing to things you don't want to do? In this episode, we look at the deep psychological and cultural reasons behind people-pleasing, from social conditioning to the fear of rejection. We look at how this tendency can lead to burnout, resentment, and a loss of self-trust, and offer ways to understand why you might struggle to say "no.” Find a full transcript here...

529. Do you find yourself easily overwhelmed or shut down by stress? In this episode, Dr. Monica Johnson looks at the window of tolerance, a key concept for understanding your nervous system's capacity to handle life's challenges. She looks at how past trauma and societal pressures, particularly for groups like Black women, can impact this window, and offers actionable strategies to expand it. Fin...

Do you have adult ADHD, or suspect that you might? In this episode, we explore 12 techniques that can help improve executive skills that are affected by ADHD. This episode originally aired on July 15, 2022. Savvy Psychologist is hosted by Dr. Monica Johnson. A full transcript can be found here.  Find Savvy Psychologist on Facebook and Twitter , or subscribe to the newsletter for more psychology ti...

Losing a job often triggers unrecognized grief and a significant increase in stress and anxiety. In this episode, Dr. Monica Johnson looks at the emotional fallout of unemployment, from shock and anger to self-blame. She looks at how to navigate these feelings, reclaim your narrative, and establish a new routine that balances healing with proactive steps toward your next opportunity. Find a full t...

Do you struggle with small talk? This episode looks at why this everyday interaction is more important than you might think for mental health and relationships. We look at the benefits of small talk, including building social bonds and practicing communication skills, and offer actionable tips like the FORD framework and reflective listening to make it easier. Find a full transcript here.  Savvy P...

Body image is more than just appearance; it's about identity and self-worth. This episode looks at the four components of body image—perceptual, cognitive, affective, and behavioral—and explores how media, cultural standards, and personal experiences influence it for everyone, including women, men, and nonbinary individuals. We look at strategies for healing your body image. Find a full transcript...

Political differences can strain even the closest relationships. This episode looks at why political issues now feel so personal, often tying into core values and identity. We look at how to navigate these tough conversations with family and friends, focusing on setting boundaries and maintaining connection without compromising your truth. Find a full transcript here.  Savvy Psychologist is hosted...