Podcasts by Talking Your Way to Change
Providing educational information about mental health and psychological strategies that can improve your mood, relationships, and community.
Further podcasts by Xan Banker , Psy.D., L.P
Podcast on the topic Mentale Gesundheit
All episodes
#68 Daily Positive Affirmations and the Psychology of Why They Work from 2023-03-03T03:19:30
Affirming yourself can be done in many ways, using positive affirmation whether in writing, speaking, or listening to them from a recording allows you an opportunity to replace those negative th...
Listen
Meditation for letting go of anxiety. from 2023-02-01T01:11
Scripted meditation draft. --- Send in a voice message: https://podcasters.spotify.com/pod/show/xan0/message
Listen
#67 Breaking Down Resentment to Promote Wellness from 2023-01-26T21:18:44
Resentment is not a core emotion, it is a complex emotion that often indicates an unmet need.
Plutchik, R. The Emotions. New York: Random House.
Brene Brown 2021. New York: R...
Listen
#66 Meditation for Letting Go of Resentment and Identifying Unmet Needs from 2023-01-23T16:24:44
This exercise is Part 2 of the series on resentment. It is not about forgiving. --- Send in a voice message: https://podcasters.spotify.com/pod/show/xan0/message
Listen
#65 Visualization for Overcoming Fear from 2022-11-23T20:35:13
This guided meditation takes you on a journey to inner most core self. The observing self. When you are connected to this part of yourself you can begin to influence your body. Our observing sel...
Listen
#64 Visualization for Surgery from 2022-11-22T02:42:11
This guided meditation takes you on a journey to inner most core self. The observing self. When you are connected to this part of yourself you can begin to influence your body. Our observing sel...
Listen
#63 Self-Sabotage-Psychological Resistance in Psychotherapy from 2022-10-13T03:42:58
Psychological resistance is often unconscious and blocks our ability to change. It can be baffling, frustrating, and threatens the healing process. However, when used in a therapeutic manner it ...
Listen
#62 The Stories We Tell Ourselves Follow the State of Our Nervous System from 2022-05-06T19:55:01
The story you tell others and yourself about your experiences in life begin with your ANS. It is helpful to practice how you shape your story. Take a minor irritation that you experienced and tr...
Listen
#61 PolyVagal Theory in Everyday Life & Strategies that Strengthen our ANS from 2022-04-25T21:43:30
In this episode I give examples of everyday life events and trauma can trigger the process of neuroception and ANS response. I give some ideas for strategies of how to move from sympathetic into...
Listen
What is PolyVagal Theory and Why You Should Know? from 2022-04-08T22:00
Learning about your ANS could change your life.
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#60 What is PolyVagal Theory and Why You Should Know? (Dedicated to the people of Ukraine) from 2022-04-08T22:00
Learning about your ANS could change your life.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app... Listen
Guided Imagery of Protection and Support from 2021-11-29T21:03:05
Using Belleruth Naparstek's guided imagery script an exercise for self protection, support, and love.
https://www.amazon.com/Invisible-Heroes-Survivors-Trauma-They/dp/05...
Listen
The Body Scan Exercise-A Mindfulness Based Exercise from 2021-11-23T21:00
The body scan can help you remain more connected to yourself and others.
--- Send in a voice message: https://anchor.fm/xan0/message Listen
Shortened Container Exercise from 2021-10-26T16:00
just shortened it
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#56 Stories, Myths, and Fairytales: How they can Heal from 2021-10-23T17:33:10
This episode relates how Joseph Campbell's Hero Journey nd how Dr. Clarissa Estes Women Who Run with Wolves La Loba-The Wolf Woman relates to the self-healing process in therapy. Stories and myt...
Listen
#56 Myths: How They can Heal from 2021-10-23T17:33:10
This episode relates how Joseph Campbell's Hero Journey nd how Dr. Clarissa Estes Women Who Run with Wolves La Loba-The Wolf Woman relates to the self-healing process in therapy. Stories and myt...
Listen
Guided Visualization Exercise with Music from 2021-10-09T16:47:28
Guided imagery exercise of creating a safe place to visit with music.
--- Send in a voice message: https://anchor.fm/xan0/message Listen
Using Guided Imagery Visualization to Create Safe Place in Your Mind from 2021-10-09T16:41:54
This episode is an introduction to visualization exercises of a safe place as well as a guided demonstration of using one.
--- This episode is sponsored by · Anchor: The easiest wa... Listen
visualization of a safe place from 2021-10-07T22:00
sss
---
Send in a voice message: https://anchor.fm/xan0/message Listen
#54 One Approach to Understanding American Vaccine Refusal: Jungian Archetypes and Our Collective Unconscious from 2021-09-23T14:34:14
Using psychological concepts and a theoretical form of psychotherapy-(Jungian Therapy) offer an opinion or hypotheses about how we might be influenced by our collective unconscious to make our d...
Listen
#54: Guided Imagery of a Container from 2021-08-19T14:36:49
Guided imagery is an easy to use multi-sensory relaxation-based practice that utilizes guided affirmations and soothing music to evoke images in the mind that are experienced by the body...
Listen
#53: Guided Imagery for Stress Reduction & Trauma from 2021-08-19T14:24:34
https://www.healthjourneys.com/
Strauss, J. L., Calhoun, P. S., & Marx, C. E. (2009). Guided imagery as a therapeutic tool in post-traumatic stress disorder. In P. J. Shiromani, T. M....
Listen
3 Paths to Consider in Conflict from 2021-08-10T10:00
This episode discusses how we can respond to our partner's reactivity. Is this conflict a story about the other person, yourself, or your communication patterns in the relationship.
#51: 3 Paths to Consider in Conflict from 2021-08-10T10:00
This episode discusses how we can respond to our partner's reactivity. Is this conflict a story about the other person, yourself, or your communication patterns in the relationship.
#50 Radical Acceptance from 2021-07-15T10:00
Radical Acceptance is about accepting life on life's terms. Radical Acceptance is a practice that has it's roots in Buddhism but most propagated by Marsha Linehan's Dialectical Behavioral Therap...
Listen
Radical Acceptance from 2021-07-15T10:00
Radical Acceptance is about accepting life on life's terms. Radical Acceptance is a practice that has it's roots in Buddhism but most propagated by Marsha Linehan's Dialectical Behavioral Therap...
Listen
#49 Understanding Dialectical Behavioral Therapy: Learn How to Manage Destructive Emotions and Self-Sabotaging Behaviors from 2021-06-29T10:00
This episode is an interview with Dr. Groninga, who talks about the evidence based treatment Dialectical Behavioral Therapy, which was developed in the late 1980s by psychologist Marsha ...
Listen
#48 Alcohol Addiction: Taking a Deeper Look at Your Alcohol use from 2021-06-15T11:00
My special guest is Dr. Chris Anderson, owner of Innovative Psychological Consultants, an out-patient mental health clinic providing psychological assessment and testing, psychotherapy, ...
Listen
#47 Alcohol Addiction: Taking a Deeper Look at Your Alcohol use from 2021-06-15T11:00
My special guest is Dr. Chris Anderson, owner of Innovative Psychological Consultants, an out-patient mental health clinic providing psychological assessment and testing, psychotherapy, ...
Listen
#46 Guided Meditation for targeting longings and cravings from 2021-06-03T15:18:14
This episode defines cravings and discusses treatment approaches. The American Psychological Association defines a craving as an unrelenting desire, urge, or yearning. It is often a criterion fo...
Listen
AA Alcoholics Anonymous Step One of the 12-Step Program from 2021-05-25T10:00
https://pubmed.ncbi.nlm.nih.gov/?term=Kelly+JF&cauthor_id=32159228
AA’s 12-Step approach follows a set of guidelines designed as “steps” toward recovery, a...
Listen
Message to Listeners from 2021-05-25T10:00
Update about release schedule.
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#47 AA Alcoholics Anonymous Step One of the 12-Step Program from 2021-05-25T10:00
https://pubmed.ncbi.nlm.nih.gov/?term=Kelly+JF&cauthor_id=32159228
AA’s 12-Step approach follows a set of guidelines designed as “steps” toward recovery, and membe...
Listen
values video for matt from 2021-05-11T16:00
ACT video
---
Send in a voice message: https://anchor.fm/xan0/message Listen
#44 How to Stop Avoiding Stuff with Acceptance & Commitment Therapy: Interview with Matt S. Boone from 2021-05-11T10:00
In this episode I talked with Matt S. Boone, co-author of Stop Avoiding Stuff: 25 Microskills to Face Your Fears & Do It Anyway about his book and Acceptance and Commitment Therapy. Matt...
Listen
#43 Alcohol Use Disorder and the Brain from 2021-05-06T16:17:33
Alcohol abuse causes complex changes in the brain that drive the addiction, and understanding the powerful chemicals that are at play in driving such compulsive behavior is the first ste...
Listen
#42 Alcohol Use: Warning Signs from 2021-04-29T19:59:02
The topic for today’s episode is about problematic drinking. Alcoholism is a Form of Addiction
National Institute on Alcohol Abuse and Alcoholism 1-888-308-4164 Listen
#41 Find your Voice in Therapy: Author Your Own Life. from 2021-04-20T10:00
Telling your life story can be paradoxical: it can be empowering and it can be limiting. I offer three psychotherapy approaches to telling your story. Narrative, ACT, and the drama triangle.&nbs...
Listen
The One-Minute Rule & The Five-Minute Rule from 2021-04-13T12:00
My message today is to use your little bits of leftover time. Those minutes between tasks that we tend to throw away. Gretchen Rubin in the Happiness Project identified the one-minute r...
Listen
#40 The One-Minute Rule & The Five-Minute Rule from 2021-04-13T10:00
My message today is to use your little bits of leftover time. Those minutes between tasks that we tend to throw away. Gretchen Rubin in the Happiness Project identified the one-minute r...
Listen
Self-Esteem: Positive Self-Evaluations can be Achieved. from 2021-04-06T07:00
Self-esteem is the sense of personal worth and a sense of personal competence, or put another way, my belief in my ability to have an effect on things. In this episode, I break this down even fu...
Listen
#39 Self-Esteem: Positive Self-Evaluations can be Achieved. from 2021-04-06T05:00
Self-esteem is the sense of personal worth and a sense of personal competence, or put another way, my belief in my ability to have an effect on things. In this episode, I break this down even fu...
Listen
Boundaries from 2021-03-30T14:22:24
Are your boundaries workable?
Nedra Glover Tawwab. Set Boundaries, Find Peace A guide to reclaiming yourself. A Guide to Reclaiming Yourself
Harriet L...
Listen
#38 Boundaries from 2021-03-30T12:22:24
Are your boundaries workable?
Nedra Glover Tawwab. Set Boundaries, Find Peace A guide to reclaiming yourself. A Guide to Reclaiming Yourself
Harriet Lerner. The D...
Listen
#37 Acceptance Commitment Therapy and the novel A Man Called Ove. from 2021-03-23T10:00
The general goal of ACT is to increase psychological flexibility – the ability to contact the present moment more fully as a conscious human being, and to change or persist in behavior when doin...
Listen
#36 Psychological Flexibility and Ego Strength from 2021-03-16T10:00
In this episode I suggest that psychological flexibility and ego strength are similar concepts. Low psychological flexibility is correlated with depression, anxiety, and work difficulties. It su...
Listen
video for valentines day from 2021-03-10T00:00
asdfasd
---
Send in a voice message: https://anchor.fm/xan0/message Listen
#35 Ten Grounding Techniques from 2021-03-09T11:00
In this episode I discuss grounding strategies that you can use to bring your chaotic mind back to the practical reality of the present moment. I offer 5 physical grounding strategies and 5 ment...
Listen
Trailer for Episode on Grounding Techniques from 2021-03-07T22:21:34
Trailer video
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#34 Values Act as an Internal Compass to Your Life's Purpose from 2021-03-02T12:57:52
Knowing your values can lead to taking steps that will help you feel less stuck or trapped in what steps to take in your life's journey.
https:/...
Listen
Values Video from 2021-03-01T22:58:56
Video trailer for values episode
--- Send in a voice message: https://anchor.fm/xan0/message Listen
video for anxiety from 2021-02-23T21:00
making a video
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#33 Meditation Practice: Daniel Siegel's Wheel of Awareness from 2021-02-23T11:00
Daniel Siegel developed the Wheel of Awareness. The Wheel of awareness is a tool or a practice to direct awareness and promote more well-being in our lives. It’s a visual metaphor of a bicycle w...
Listen
#32 End Worry: 8 Steps from 2021-02-16T11:00
Based on the research and my clinical experience I have created an 8-step approach to combating worry.
- Problem
- Productive
- Action Step
- Research Listen
#31 The Art of Wabi Sabi Love: Loving Your Partners Imperfections from 2021-02-09T11:00
Ford, Arielle (2012). Wabi Sabi Love: The Ancient Art of Finding Perfect Love in Imperfect Relationships. HarperOne: New York. This Valentine's Day give your partner the gift of loving ...
Listen
#30 Why It Doesn't Work to Tell Someone, "Not to Worry." from 2021-02-02T11:00
- Borkovec TD. The nature, functions, and origins of worry. In: Davey GCL, Tallis F, editors. Worrying: Perspectives on theory, assessment and treatment. Wiley; Oxford, England: 1994. pp. 5... Listen
#29 The Upside of Anxiety from 2021-01-26T11:00
In addition to the management techniques of breathing and cognitive restructuring I offer 4 therapeutic concepts to consider when coping with anxiety. They are (1) What in your life are ...
Listen
#28 Self-Soothing for Anxiety: Palms Down, Palms Up from 2021-01-19T11:00
This episode introduces Stephanie S. Covington's grounding and meditative exercise called Palms Down, Palms Up.
Covington, Stephanie A Woman's Way through the Twelve Ste...
Listen
#27 Cognitive Restructuring or Cognitive Defusion from 2021-01-12T12:00
Comparing and contrasting strategies that address cognitions in the treatment of anxiety.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. Listen
#26 Use Your Anxiety as a Motivation to Improve Your Life from 2021-01-05T12:55:57
This episode talks about the purpose of anxiety, nervousness, and fear. Anxiety is a precursor to growth and change.
--- This episode is sponsored by · Anchor: The easiest wa... Listen
#25 The 5-Step Self-Holding Exercise from 2020-12-29T11:00
This episode briefly explores Peter A. Levine's self-holding exercises. He is known for his emphasis on self-regulation during the treatment of trauma.
Peter A. Levine, PH.D. ...
Listen
#24 EMDR Therapy: Healing from Trauma-Interview with Rebel Gustafson, LICSW from 2020-12-22T11:00
In this interview I talk with a EMDRIA thoroughly trained clinician in EMDR--Eye Movement Desensitization Reprocessing therapy. Rebel talks about this therapy that utilizes bi-lat...
Listen
#23 What Happens in the Brain During Trauma from 2020-12-15T12:00
How can we take what we know from science and utilize this to help us heal. In this episode, I will talk about discoveries made in research of the brain and trauma. It gives some explanations fo...
Listen
# 22 Interview with an experienced Imago Relationship Therapist (Take #2) from 2020-12-09T04:02:16
Today we are discussing Imago Relationship Therapy with a special guest who is an experienced Imago therapist Carol L. Hornbeck, she is a Licensed Marriage and Family Therapist. Carol is...
Listen
#21 Getting the Love you Want through Imago Relationship Therapy from 2020-12-01T11:00
This is an brief introduction to some of the concepts found in Imago Relationship Therapy, which was founded by Dr. Harville Hendrix and Dr. Helen LaKelly Hunt. This episode is a precurs...
Listen
#20 Holidays: Acceptance in a Pandemic from 2020-11-24T11:00
This episode highlights why we become stressed during pandemics and what we can do about it.
--- Send in a voice message: https://anchor.fm/xan0/message Listen
#19 Caring for yourself after a therapy session. from 2020-11-03T11:00
Caring for yourselves involves what I call the 4 Rs. Record, Re-new, Reorient, and Recognize.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. Listen
Video for Wavve Special Education Bonus from 2020-10-27T23:00
Doing better
#18 Self Compassion from 2020-10-27T11:00
Drawing upon Dr. Neff's research and writings I define and explain the components of self-compassion. Using the Ancient Chinese concepts of Yin-Yang energy I walk you through examples of how we ...
Listen
#17 Relational Life Therapy: Interview with Anna Sterk, LMFT from 2020-10-20T11:00
Anna Sterk, LMFT will be the featured interviewee discussing her training and clinical work doing Relational Life Therapy (RLT), which was developed by Terry Real. Terry Real is a therapis...
Listen
#16 Bonus Addendum Special Education-the Basics from an Jamie Nord and Education Administrator During COVID-19 from 2020-10-13T11:00
Jamie Nord reviews the Individuals with Disabilities Education Act (IDEA) and IEPs during a pandemic. Discussion about pivoting in the IEP to goals related to independent living skills, transiti...
Listen
#14 Box Breath-4 Square Breathing from 2020-10-07T00:41:09
A quick how to practice the box breathing technique used by Navy Seals and people hoping to decrease stress. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. Listen
#15 Sustainable Solutions in Education: A Multi-tiered System of Supports from 2020-10-06T11:00
Interview with Jamie Nord the Executive Director of St. Croix River Education District about solutions in education that meet the needs of social emotional as well as academic for ALL learners.<...
Listen
#13 Depression: What are the treatments? Part 3 of a 3 part series. from 2020-09-22T12:45:51
Shifting to a new paradigm for those who suffer from multiple episodes of depression helps diminish the discrepancy suffering. The importance of expanding your capacity for feelings to enc...
Listen
#12 What are the Causes of Depression: Part Two from 2020-09-15T11:54:31
Dr. Banker is interviewed about the causes of depression. Using a Biosocial Psychological Model to discuss the possible causes of depression across the life span. She talks about how medica...
Listen
#11 Depression: What is it? from 2020-09-08T10:00
Dr. Banker is interviewed about what the syndrome of depression.
Terrence Real (1998). I Don't Want to Talk About It: Overcoming the Secret Legacy of Male Depression.
...
Listen
#10 The Science of Gratitude from 2020-09-01T11:33:56
This episodes discussing practicing gratitude. If we want to have a more positive mindset or increase our happiness we need to put into practice habits that will encourage this expansion and one...
Listen
#9 ADHD & Parenting: Dr. Katherine Quie Talks about the Importance of Finding Support from 2020-08-25T12:00:08
Interview with Dr. Quie about her book Raising Will: Surviving the Brilliance and Blues of ADHD. Dr. Quie is clinician, writer, and advocate for children and families coping with ADHD. ...
Listen
#8 Relaxation Exercise for Self-esteem from 2020-08-18T10:00
It is often helpful for people to have a wide range of skills that they can call upon at times of stress. This guided relaxation can be used for setting your intention to improve self-esteem and re...
Listen
#7 What if we could predict divorce? from 2020-08-11T12:22:06
What science can tell us about strengthening our marriage and preventing divorce. This episode explores John Gottman's research and clinical application of what he calls "Turning Towards" ...
Listen
#6 Loneliness in the Pandemic from 2020-08-04T10:00
The COVID-19 Pandemic has led to the need for sheltering at home and practicing social distancing. We are physically separated from loved ones and our interactions with others have greatly reduc...
Listen
#3 Part Two: Understanding Intimacy Stumbling Blocks from 2020-07-28T12:17:03
Having an insecure attachment style is exhausting and limits our potential for satisfaction and stability in our friendships, romantic relationships, and careers. Although these working ...
Listen
#5 Using HeartMath Science to transform stress into resilience from 2020-07-21T11:00
Discussing the HeartMath Institute's mission and description of breathing techniques.
The HeartMath Institute was founded in 1991. This institute was formed to empower indiv...
Listen
#4 COIVD-19 and Kids: Needs, Decisions, and Beliefs: What are kids are learning from us. from 2020-07-13T11:00
What are kids thinking about the coronavirus pandemic? “An epidemic occurring worldwide, or over a very wide area, crossing international boundaries and usually affecting a large number ...
Listen
#2 Understanding intimacy stumbling blocks through the lens of attachment: Part One from 2020-07-06T04:20:23
This episodes offers the basics of attachment theory and classifications of child/parent and how this workign model is taken into adulthood in romantic relationships.
Ra...
Listen
#1 How to Choose a Therapist from 2020-07-01T02:00
Choosing a psychotherapist is complex and often overwhelming process. This episode helps explain the different treatment approaches that exists and gives examples of typical clients.
... Listen