The Mental Health Coach | Coping Skills, Boundaries, Grief, Trauma, Marriage Counseling

June is Men's Mental Health Awareness Month. Mental health is a crucial aspect of overall well-being, yet men often face unique challenges and stigmas that prevent them from seeking the help they need. We'll discuss: The societal pressures and expectations that impact men's mental health. Common mental health issues men experience and how they manifest. Practical advice on how to seek help and sup...

Guest Katie Hallberg shares her journey of parenting her transgender son. She offers wisdom for all parents and gives us insight into the internal work that she had to do in order to achieve she and her husband's vision of keeping their family together across time and keeping their then-daughter, now-son, alive.    June is Pride Month which recognizes the impact that lesbian, gay, bisexual and tra...

We are often upset or in conflict because of something that we all unconsciously do because we, as humans, are meaning making machines. This episode explores what that is and steps to help gain clarity and awareness to have greater connection, peace, and less misunderstanding in our lives.    Resources:    Worksheet   Next Steps:    Join the Community! Become a Modern Family Mental Health Insider!...

How do you feel about summers? While I love having more time with our kids and enjoy the slower pace, it also can be challenging with the lack of structure and lots of togetherness!    This episode will highlight 10 strategies to help your family have a successful summer!    Next Steps:    Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on I...

I was excited to guest on Joy Johnson's podcast, The Journey to Becoming . Joy is using her platform to spotlight mental health this month for Mental Health Awareness Month after experiencing heartbreaking mental health trauma in her own family.  You can find Part 1 of our conversation here .  You can find Joy Johnson on Instagram . Resources NAMI   Find a therapist   Feelings and Needs List   Men...

I was excited to guest on Joy Johnson's podcast, The Journey to Becoming . Joy is using her platform to spotlight mental health this month for Mental Health Awareness Month after experiencing heartbreaking mental health trauma in her own family.  Part 2 will be aired next Wednesday.  You can find Joy Johnson on Instagram . Resources NAMI   Find a therapist   Feelings and Needs List   Mental Health...

In light of Mental Health Awareness Month, this episode explores the most commonly diagnosed mental health disorder, anxiety. We will talk about the different anxiety disorders, symptoms, causes, and treatment options. We will also talk about something you need to know about your anxiety AND something you can do to help it!    Next steps: Join the Community! Become a Modern Family Mental Health In...

It is Mental Health Awareness Month and this episode explores what mental health is, how to identify if you or someone you know (including your child) might be struggling, ways to support your mental health, and next steps if you or a loved one needs support.    Resources:  Feelings List Brené Brown Empathy Short Next steps: Join the Community! Become a Modern Family Mental Health Insider! Visit m...

Our lives are short and precious, but with the many tasks and demands of adulting (and parenting), it is easy to just push through the days in order to relax (and often numb out) in the evening. If you find yourself going through the motions but not feeling as joyful, present, or excited about life as you'd like to be, this episode offers strategies for helping you identify what you want life to l...

If trauma has changed you, there is nothing wrong with you and you’re not doing it wrong. Trauma has an ongoing impact on how we think, how we perceive our world, and how we survive our present. This week on the podcast, we are talking about ten things I learned about trauma both from being a student at Columbine High School during the shooting and from my practice as a trauma therapist. This year...

We all go through tough times. When we are having a hard time, it is easy to want to numb out, withdraw, or ruminate. This episode provides strategies to help you navigate the difficult or uncertain seasons of life.    Next steps: Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Review this episode! Thanks for listening!   Resource:  Episode 6: Emotions: What They Are, Why...

In a world that values productivity and checking things off of the to do list, it can feel like we don't have time to rest. Studies show, though, that we don't have time NOT to rest. Rest (while we are awake) can take many forms, but the main idea is that we move from an external focused state where we are DOING to an inward state where we are BEING. Whether it is active rest or more passive rest...

In this episode, we explore the pathway to connection and leaning into vulnerability in order to feel less alone and more fulfilled in our relationships. Nearly 60% of the US adult population reports feeling lonely on a regular basis. Loneliness may be a huge public health threat regarding the impact it has on our minds and bodies. In thinking about the causes of loneliness, I think that America’s...

The "window of tolerance" is a concept commonly used in psychology and mental health to describe an optimal state of arousal where a person is best able to manage stressors and emotions effectively. It's essentially a zone where you feel safe, regulated, and capable of dealing with whatever life throws your way. Our window fluctuates based on many factors and se all move outside of our window of t...

If you lived to be 78, the average age of death, how many years do you have left? That might sound morbid, but I think there is something powerful about helping us to prioritize and be intentional with our lives and relationships when we are reminded of its brevity. Many of the things that we want for our lives require us stepping outside of our comfort zone. Most things that are worth doing and h...

Child sexual abuse is a significant health issue with lasting impact for survivors. Over 90% of perpetrators are someone that child knows and is familiar with. We are all responsible for teaching our children about their bodies, boundaries, and creating as much safety as possible within our own homes and communities. This week’s podcast is all about how to talk with your children about their bodie...

We all have behaviors and symptoms that we don't feel serve us and that we wish we could stop doing or get rid of. Whether it is sabotaging relationships despite wanting closeness, overreacting in specific situations, or experiencing anxiety, hyper-vigilance, people pleasing, or any other symptom or behavior, somehow they make sense or have coherence within our systems. When we are triggered or ha...

Trigger warning: This episode includes dialogue around sensitive issues including childhood abuse, neglect, sexual abuse, rape, suicidal ideation and suicide. Please take care of yourself and seek appropriate help if you need support. Did you experience childhood trauma or abuse? Adverse childhood experiences are defined as traumatic events that happen between ages one and seventeen. They include:...

Every couple (and relationship) has conflict. Many times, we don't act how we want to or may feel like we turn into a different version of ourselves when conflict happens. For example, we may rage or withdraw, we may shut down or move into people pleasing. Often, when we have an oversize reaction to the situation at hand, it is because of information from our history or family of origin that is ge...

Do you feel like you and your partner have fallen into routines of co-managing but you are missing that connection and spark? Are you wanting to feel closer to your partner? If so, this episode is for you. Using research from the Gottman Institute's Love Lab, we will explore both the do's and dont's to a healthy, happy relationship. We know from the Gottman Institute that emotionally disengaged co...

What does cleaning, organizing, and identifying your core needs have to do with mental health? As it turns out, there is a lot of evidence to support that organization, rhythms, clean spaces, and routines can help our mental health and wellness by providing structure, consistency, and focus in our lives. Between being a wife, a mom to two school age kids, my private practice, and my podcast/bloggi...

Stress is an inherent biological response to a perceived threat, triggering a cascade of chemicals and hormones such as adrenaline and cortisol throughout the body. This evolutionary adaptive mechanism, designed for immediate problem-solving in moments of danger, can, unfortunately, lead to a perpetual cycle of stress in modern life. Types of Stress: Acute Stress: A physiological and psychological...

Emotions get a bad rap in our society. However, emotions help us to understand ourselves and our world better. Our emotions help us understand who we are, what matters to us, how we feel toward our relationships, and what we need. They give our lives and experiences meaning. Without our emotions, we wouldn’t be ourselves. We are constantly experiencing emotions and sensations in response to our ev...

Teaching individuals to observe their own minds and stay attuned to their inner workings is one of the most important skills I teach as a mental health therapist. Our lives often slip into autopilot, as highlighted in a 2010 Harvard study suggesting the average person spends nearly half their day on autopilot, their thoughts adrift. Curiously, the more we operate on autopilot without attention or...

How do you talk to yourself? Have you ever thought about it? Most of us have a running dialogue going much of the time be it positive, negative or neutral. How do you talk to yourself when something hard or bad happens or when you make a mistake? While it might sound woo-woo, being compassionate with ourselves is strongly associated with positive psychological well-being. People with higher levels...