The Therapy For Real Life Podcast tranlates burnout prevention and therapy concepts into everyday self-care skills. This includes a special series of self-care skills adapted from Dialectical Behavior Therapy. DBT is a highly effective skills training model that is shown to help regulate intense emotions, support healthy habit changes, and improve relationships. The Therapy For Real Life Podcast makes these skills even more accessible with a series of "how-to" episodes that adapt DBT concepts into actionable self-care practices.

You are invited to use Therapy For Real Life Podcast's DBT series as a way to boost your personal self-care practice, add-on skills to your regular therapy practice, or use as journaling tool to help you stay connected to your self-care priorities.

Please enjoy the show and listen to the episodes in any order you like!

Warmly, 

Your host - Anna Lindberg Cedar, MPA, LCSW, LICSW

Episode 97:

Therapy For Real Life Podcast's Greatest Hits
 

Episode 96:

Preventing Burnout Among Helping Professionals with Elizabeth Horevitz, PhD, LCSW

Episode 95:

Move The Body, Heal The Mind with Jennifer Heisz, PhD

Episode 94:

Coping With (Prolonged) Uncertainty
 

Episode 93:

Polyamory: A Clinical Toolkit for Therapists (and Their Clients) with Martha Kauppi

Episode 92:

The Confident Mind: A Battle-Tested Guide To Unshakable Performance with Dr. Nate Zinsser

Episode 91:

Role Playing In Real Life: What Role Will You Play?

Episode 90:
How Talk with Kids to Build Motivation with William Stixrud, Ph.D. and Ned Johnson
 

Host Anna Lindberg Cedar, MPA, LCSW is joined by two guest experts in today's episode to discuss research-backed communication strategies to help children build motivation and make healthy choices. William Stixrud, Ph.D. and Ned Johnson are the best-selling authors of the Self-Driven Child and have more than 60 years of combined experience mastering the art of effective and respectful dialogue with kids. They discuss their newest book in today's episode, What Do You Say? How To Talk with Kids to Build Motivation, Stress Tolerance, and a Happy Home. Johnson and Stixrud share effective strategies for parents and coaches to improve conflict resolution with kids without resorting to manipulative, old-school "Because I said so..." techniques. Instead, Johnson and Stixrud draw from decades of scientific literature and motivational enhancement strategies that show that children must learn how to make choices that create a sustainable and healthy lifestyle of their own making. This is not therapy. This is Real Life. Therapy For Real Life. Listen now.

Episode 89:
Committed: Dispatches from a Psychiatrist in Training with Adam Stern, MD
 

Today's episode is an opportunity to learn about the specific role of psychiatry in mental health care as Dr. Adam Stern talks with Host Anna Lindberg Cedar, MPA, LCSW about his new memoir, Committed: Dispatches from a Psychiatrist in Training. Dr. Stern shares lessons from the field of psychiatry and the intersection of physical and mental health. Cedar interviews Dr. Stern about how he learned to balance his own mental health while overcoming imposter syndrome as a resident in Harvard's prestigious psychiatry training program. Dr. Stern explains why even experts find it challenging to balance work and home life for sustainable burnout prevention. Together, Cedar and Dr. Stern brainstorm how both individuals and systems must respond to burnout culture to preserve a sense of mental health during challenging times. This is not therapy. This is Real Life. Therapy For Real Life. Listen now.

Episode 88:

Mood Check: Is It Depression?

How do you recognize depression when the broader culture hardly ever talks about what that means? Depression negatively impacts your mood, self-esteem, habits, and physical wellbeing, and yet — each experience of depression is unique. A lot of people do not recognize their own signs of depression because they don’t know how different it can look person to person, culture to culture. Most folks with depression would agree... “I just don’t feel like myself anymore.” Host Anna Lindberg Cedar MPA LCSW explains what therapists will often ask about when they look for clinical signs of depression. Cedar also invites you to think about what depression looks like in your own life since each individual experience of depression is so personal. As always, the Therapy For Real Life podcast will leave you with self-care suggestions adapted for real life. Learn what therapists often recommend as gentle self-care steps for anyone coping with depression. For those in crisis: Text crisistextline.org or call emergency services near you (911 in US). this episode was previously broadcast in September of 2019. Listen now.

Episode 87:
Brothers, Sisters, Strangers: Sibling Estrangement and the Road to Reconcilation with Fern Schumer Chapman 
 

Therapy For Real Life Podcast Host Anna Lindberg Cedar, MPA, LCSW interviews Fern Schumer Chapman to discuss her latest book, Brothers, Sisters, Strangers: Sibling Estrangement and the Road to Reconciliation. Chapman's book combines memoir with survey research findings to describe the painful experience of sibling estrangement and how to understand this neglected topic. Chapman describes the ripple effect that estrangement can have in families and mental health implications that individuals often experience as a result. Estrangement is a highly stigmatized experience that can cause harm to one's self-esteem, impacting relationships far beyond those who are immediately estranged. Chapman shares the challenges that she and her brother faced as they began the long process towards reconciliation. Together, Cedar and Chapman discuss self-care strategies that individuals and families can use to promote post-traumatic growth after a painful experience of estrangement. Reconciliation may or may not be an option for those experiencing estrangement, yet Chapman shares key insights into how to set personal boundaries to protect a healthy sense of self, regardless of whether reconciliation is available, or even advisable. This is not therapy. This is Real Life. Therapy For Real Life. Learn more: TherapyForRealLife.com and WorkshopsForRealLife.com . Listen now.

Episode 86:
This Is Where You Belong: Finding Home Wherever You Are with Melody Warnick
 

Guest expert, Melody Warnick, joins today's show to discuss what it takes to build a sense of belonging in your community. This story is personal for Warnick, who admits that she previously believed that moving would solve all of her problems before discovering that problems will follow you anywhere. Warnick changed her thinking when she launched a series of "love where you live experiments" after moving from Austin, TX to settle down in Blacksburg, VA. Warnick researched the scientific literature and found that there are concrete steps that one can take to establish a sense of "place attachment" in one's community. Spoiler alert: Warnick's experiments to love her new town worked and she remains happy there after nine years! Warnick summarizes what she learned and gives specific suggestions to develop a sense of belonging in one’s new (or old) place in her book, This Is Where You Belong: Finding Home Wherever You Are. Together, Cedar and Warnick discuss the many tensions that can arise in the pursuit of belonging. Listeners are invited to apply Warnick's "Love Where You Live Principles" in your own community to build a sense of belonging and purpose wherever you are. Listen now.

Episode 85:

What To Do In A Crisis! + Bio-Mood Hacking Skills
 

Practice DBT’s fast-acting bio-mood hacks to channel your body’s natural ability to self-regulate in this interactive episode. Burnout prevention psychotherapist and mood hacker Anna Lindberg Cedar, MPA, LCSW explains the research behind DBT’s mood regulation skills. She gives listeners quick tips for interrupting a difficult mood in a crisis and even practices these tips along with you in this episode. Get yourself ready for some bio-mood hacking by finding a private space, a few minutes of mindful attention, some ice (brrrr) - and even a doctor's note in some cases - Oh my! Learn how to adapt research-backed therapy concepts for everyday use. This is not therapy. This is Real Life. Therapy For Real Life. Learn more: TherapyForRealLife.com or WorkshopsForRealLife.com [This episode was originally broadcast in March of 2019.] Listen now.

Episode 84:

How Does Therapy Work?
 

The Therapy For Real Life podcast translates therapy concepts into everyday self-care strategies. But wait — What do we mean when we say ‘therapy’ anyways? Anna Lindberg Cedar, MPA, LCSW answers your burning therapy FAQs, including: WHAT is therapy? HOW does therapy work? and WHY does therapy work? Learn about different therapy styles, including motivational enhancement therapies, relationship counseling options, and acceptance-based strategies, such as mindfulness. Learn about therapy options, how to get access to therapy, and how to pick the right therapy style for your needs. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com and WorkshopsForRealLife.com . [This episode was originally broadcast in August of 2019.] Listen now.

Episode 83:

How To Not Be A Karen: Managing The Tensions Of AntiRacist Allyship with The D.E.A.R. Project
 

Therapy For Real Life Podcast welcomes clinical psychologists Danyelle Dawson, Yara Mekawi, and Natalie Watson-Singleton for a discussion of anti-racism and organizational psychology. Today’s panel co-founded The D.E.A.R. Project and recently published an article on Medium titled “How To Not Be A Karen: Managing The Tensions Of AntiRacist Allyship.” (Found here: https://bit.ly/31fqsLT ). The panelists share their perspectives on integrating research-backed therapy methods with anti-racist education and allyship. The group discusses the limitations of individual therapy and push for strategies that promote broader systemic change. Dialectical Behavior Therapy was originally developed by Marsha Linehan, PhD, who is known for adapting mindfulness concepts into her research-backed work to help individuals “build a life worth living.” Host Anna Lindberg Cedar, MPA, LCSW invites today’s guests to critique the bounds of current therapy best practices through an anti-racist lens. This is not therapy. This is Real Life. Therapy For Real Life. Learn more about self-care and burnout prevention resources: TherapyForRealLife.com or WorkshopsForRealLife.com . [This episode originally aired in August of 2020.] Listen now.

Episode 82:

Relationship Skills To Outlast A Pandemic (Or Any Crisis)
 

Research shows that specific patterns of behavior reliably predict relationship success or failure. Host Anna Lindberg Cedar MPA, LCSW explains how research from the Gottman Method can help us understand key differences between “relationship masters and relationship disasters.” Learn practical skills to interrupt unhealthy patterns in your relationships and help you get your needs met. Practice the communication skills you need to stay connected during quarantine, or any crisis. This is not therapy. This is Real Life. Therapy For Real Life. Learn more: TherapyForRealLife.com or WorkshopsForRealLife.com . [This episode was originally broadcast in April of 2020.] Listen now.

Episode 81:
Notes From Your Therapist with Allyson Dinneen

Host Anna Lindberg Cedar, MPA, LCSW chats with author and artist Allyson Dinneen about the release of her book, Notes From Your Therapist. Dinneen was featured in the New York Times article, “Instagram Therapists Are the New Instagram Poets.” Dinneen is known for her ability to translate complex ideas about emotions and relationships into brief, handwritten notes. This interview interrogates the complexities of authentic expression online, including a consideration of the potentially harmful effects of social media. Dinneen shares how she has built a sense of connection online, while maintaining boundaries to preserve a healthy sense of self. Host Cedar asks Dinneen about her creative process as a therapist and how she is able to balance self-care with artistic expression.  Listen now.

Episode 80:

The Power of Dance with Vania Deonizio, AMFT

Host Anna Lindberg Cedar, MPA, LCSW talks with Vania Deonizio, AMFT about the healing power of dance and movement. Deonizio is the Founding Director of the nonprofit Dancin Power, which gives individuals access to creative and expressive arts during hospitalization. Deonizio shares how dance helped her recover from a difficult time during her childhood in Rio de Janeiro, Brazil, and how she has shared the positive impact and power of music, movement, mindfulness, and dance with others since. Deonizio has a graduate degree in Counseling Psychology with an emphasis in Expressive Arts Therapy, which she combines with her practical understanding of the impact that music has had in her work as a dancer and choreographer. Listen now.

Episode 79:

Understanding the Body Budget with Lisa Feldman Barrett, PhD
 

Host Anna Lindberg Cedar, MPA, LCSW talks with Lisa Feldman Barrett, PhD who explains how neuroscience can help you better understand your physical needs and their associated moods. Dr. Barrett shares the analogy of the “body budget” to explain that the brain’s core function is to regulate complex needs in the body. She goes on to describe how difficult moods can serve as an abstraction of these needs, giving you important cues to care for yourself. Dr. Barrett explains that a difficult mood may not necessarily be the sign of a psychological defect, and shares suggestions for how individuals can use emotional intelligence to better interpret their physical needs. Listen in for a discussion of how to understand your own body budget and survive in an environment that constantly saps the body’s resources. Dr. Barrett’s latest book, “Seven and a Half Lessons About the Brain” will be released the same week that this episode airs. Listen now.

Episode 78:

Finding Zen in Dialectical Behavior Therapy with Randy Wolbert, LMSW

Randy Wolbert, LMSW, CAADC, CCS joins the Therapy For Real Life Podcast to discuss where behavior therapy and mindful spiritual practices align. Randy shares his own path to Zen, which overlaps with a long career in providing Dialectical Behavior Therapy, clinical supervision, and DBT trainings around the world. Host Anna Lindberg Cedar, MPA, LCSW asks Randy to explain how DBT's core theories trace back to Zen. Randy gives examples of the many dialectical tensions that arise in mindfulness practice. Listeners will enjoy this discussion of mindfulness concepts whether they are curious from psychological or spiritual perspectives. Today's show explains that total wellness can be one and the same.  Listen now.

Episode 77:

Group: How One Therapist and A Circle of Strangers Saved My Life with Christie Tate

Christie Tate was at the top of her class in law school when she started to fantasize about her own death. Tate shares her experiences in her book, Group: How One Therapist and a Circle of Strangers Saved My Life. Therapy For Real Life Host Anna Lindberg Cedar MPA, LCSW interviews the author about how group therapy helped her find intimacy in her most important relationships and recognize when her needs weren’t being met. Tate describes how her relationships in group therapy became fundamental to understanding herself. Contemplate the risks that you would be willing to take in pursuit of healthier relationships as you consider the tensions in intimacy that this episode explores.  Listen now.

Episode 76:

Can't Even: How Millenials Became The Burnout Generation with Anne Helen Petersen

Anne Helen Petersen is the author of Can't Even: How Millennials Became The Burnout Generation and joins the Therapy For Real Life Podcast for a discussion of the systems that cause burnout. Petersen describes the sensation of burnout as life’s "one long never-ending to-do list." The author previously described her personal experience with burnout in a 2019 BuzzFeed piece that went viral and provoked tired sighs of recognition around the world. Host Anna Lindberg Cedar MPA, LCSW talks with Petersen about why millennials get blamed for their own burnout, what’s lacking in current definitions of burnout, and why burnout has become so pervasive. Petersen shares examples of ways to resist burnout culture by creating mutual aid and systems of sustainability. Listen now.

Episode 75:

My Pandemic Vacation: Adapting Pleasure To Stay in Place

Episode 74:

How To Stay Human On A Screen All Day

Episode 73:

How To Not Be A 'Karen': Managing The Tensions of AntiRacist Allyship With The D.E.A.R. Project

Episode 72:

How You Say It: Why You Talk The Way You Do And What It Says About You

Episode 71:

How To Ask For What You Want

Episode 70:

How To Listen And Show Understanding

Episode 69:

Mood Tracking And Taking Mindful Action

Episode 68:

Recognizing Burnout And Creating Systems Of Change

Episode 67:

Self-Care In Political Action
 

Episode 66:

Understanding Anxiety vs. Fear
 

Episode 65:

Biopsychosocial Theory For Mood Management
 

Episode 64:

10 Tiny Mood Boosters To Share With Kids

Episode 63:

My Pandemic Vacation: Adapting Pleasure To Stay in Place

Episode 62:

Role Playing In Real Life: What Role Will You Play?

Episode 61:

Relationship Skills To Outlast A Crisis

Episode 60:

Feel Better Fast: 50 Small Ways To Improve Your Mood

Episode 59:

Coping With Uncertainty

Episode 58:

My Favorite Books To Share In Therapy

Episode 57:

Mindfulness For Anxiety And Pain Management

Episode 56:

Using Sports Psychology To Make Change

Episode 55:

How To Change Unhealthy Patterns

Episode 54:

How To Solve Problems And Make Up Your Mind

Episode 53:

How To Ruin Your Mood... Or Not

Episode 52:

Maybe You Should Talk To Someone. Lori Gottlieb did. 

Episodes 43 - 51:

A Self-Care Package: 8 Mini Mindfulness Meditations

Episode 42:

Alleviate Suffering By Balancing Opposites

Episode 41:

Turning The Mind To Radical Acceptance

Episode 40:

Holiday Self-Care Checklist

Episode 39:

Making Sense of Grief with Brie Pierquet, LCSW

There is no one way to experience grief and loss. Anna Lindberg Cedar MPA LCSW talks with Brie Pierquet LCSW about her experience counseling survivors through loss and making sense of grief. Brie shares simple self-care suggestions for coping with a loss, including ways that loved ones can play a supportive role. Anna interviews Brie about the many ways that “moving on” from grief can look so different from person to person. Listen in to learn about the diversity and beauty that grief can reveal. Personalize your own self-care activities as you listen to practical ways to make sense of a traumatic loss. This is not therapy. This is Real Life. 

Episode 38:

Announcement: Listener Call-In Show

Do you have any burning questions about self-care or therapy concepts that you would like answered on the air? Here’s your chance to AMA ("ask me anything") with Therapy For Real Life Podcast host and burnout prevention therapist, Anna Lindberg Cedar MPA LCSW. This is not therapy. This is Real Life. Submit audio messages of 60 seconds or less by emailing therapy@annacedar.com or writing your questions directly to the show on the TherapyForReaLife.com homepage (no crisis msgs. *Use 911 as needed.) Listen in to see if you are featured in a future podcast episode!

Episode 37:

Avoiding Avoidance with Anja Schmitz, PhD

How do you recognize avoidance when you are already stuck in an avoidance loop? Anna Lindberg Cedar MPA LCSW interviews fellow anxiety specialist, Anja Schmitz PhD, about how to stop avoiding your life and show up for what matters most. Dr. Schmitz was recently featured in the New York Times article "When Silicon Valley Goes To Therapy" and is a leader in the health tech space. She shares lessons learned from her research experience at the National Institute of Mental Health and direct work with individuals working to overcome debilitating anxiety. Listen in to hear Dr. Schmitz describe how to take small steps to train yourself out of an avoidance loop.

Episode 36:

Mood Check: Defining Burnout

“Burnout' is a concept that has blown up in the culture as a term that is both very specific and has also been criticized as not specific enough. Let’s work with that. Burnout prevention therapist Anna Lindberg Cedar MPA LCSW summarizes and critiques current definitions of burnout in this latest Therapy For Real Life episode. Anna argues that we need a very flexible term for the conversation around burnout to be as inclusive as possible. She goes on to argue that valuing inclusivity and resisting the urge to over-pathologize burnout may help us solve it together. Tune in to the conversation around burnout to personalize what successful burnout prevention looks like for you.

Episode 35:

Mood Check: Anxiety vs. Fear

Therapy For Real Life asks: “How can you tell the difference between anxiety and fear?” Take a moment now to do your own mood check as your learn about functional vs unhealthy signs of anxiety and stress. Learn how to interrupt the anxiety cycle as host Anna Lindberg Cedar MPA LCSW translates therapy research into actionable self-care strategies for everyday use. This is not therapy. This is Real Life. 

Episode 34:

What Is A Burnout Prevention Hack-A-Thon?

Did you know that Therapy For Real Life designs and facilitates self-care events for the workplace? Burnout Prevention Hack-A-Thons are an opportunity for your team to learn research-backed self-care strategies in a fun and experiential workshop. Anna Lindberg Cedar MPA LCSW adapts concepts drawn from mindfulness, Cognitive Behavioral Therapy, and Dialectical Behavior Therapy into stress management strategies for the workplace. Be part of a culture that values emotional wellness. Visit Therapy For Real Life Workshops for more info or email therapy@annacedar.com to set up a consultation.

Episode 33:

Mood Check: Is It Depression?

How do you recognize depression when we as a culture hardly ever talk about what that means? Depression negatively impacts your mood, self-esteem, habits, and physical wellbeing, and yet — each experience of depression is unique. A lot of people do not recognize the signs of depression because they don’t know how different it can look person to person, culture to culture. Most folks with depression would agree... “I just don’t feel like myself anymore.” Anna Lindberg Cedar MPA LCSW explains what therapists will often ask about when they look for clinical signs of depression. Anna also invites you to think about what depression looks like in your own life since each individual experience of depression is so personal. As always, the Therapy For Real Life podcast will leave you with self-care suggestions adapted for real life. Learn what therapists often recommend as gentle self-care steps for anyone coping with depression. For those in crisis: Text crisistextline.org or call emergency services near you (911 in US). Learn more about therapy styles and the Bay Area counseling practice: TherapyForRealLife.com

Episode 32:

Tiny Self-Care: Crossover Episode with @therapyforreallife

Join Therapy For Real Life for a crossover episode with @therapyforreallife Instagram! Podcast host and burnout prevention specialist, Anna Lindberg Cedar MPA LCSW, talks about the memification of modern communication, while sharing tips to make self-care more contagious in the social media space. Listen in to Anna’s recent Instagram challenge of recording 9 mini self-care videos in 2-3 minutes or less. Therapy For Real Life breaks down therapy research into teeny, tiny self-care tools that can be used in a moment. Follow @therapyforreallife on Instagram for more self-care visuals. Listen in here for your tiny self-care package of quick tips, including everything from mindfulness exercises to research-backed relationship strategies. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 31:

How Does Therapy Work?

The Therapy For Real Life podcast translates therapy concepts into everyday self-care strategies. But wait — What do we mean when we say ‘therapy’ anyways? Anna Lindberg Cedar MPA LCSW answers your burning therapy FAQs, including: WHAT is therapy? HOW does therapy work? and WHY does therapy work? Learn about different therapy styles, including motivational enhancement therapies, relationship counseling options, and acceptance-based strategies, such as mindfulness. Learn about therapy options, how to get access to therapy, and how to pick the right therapy style for your needs. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 30:

Compassion As Self-Care Through Loving Kindness

Compassion is a powerful self-care tool for triggering mood change. Compassion is one of the active ingredients in the mindfulness meditation practice of Loving Kindness, which has proven to have tremendous benefit. Consider how you might use compassion as a self-care or relationship skill in your own life as this episode translates compassion research into practical self-care. Stick around to practice a brief Loving Kindness guided meditation with your host and observe the effects of compassion in the present moment. This is not therapy. This is Real Life.

May you be happy

May you be healthy 

May you be free from suffering

Episode 29:

Mini Mood Booster: Guided Meditation Of Your Favorite Place

Mini mood boosters don’t require a lot of time and can still be very effective when it comes to strategic self-care. Join burnout prevention therapist and self-care coach Anna Lindberg Cedar MPA LCSW as she talks about the powerful effects of guided meditation. Get comfortable as you practice your own guided meditation. Anna will lead you through an imagination of your most favorite place in the world, so settle in. Guided meditation has been found to help alleviate stress and pain, as well as mood management. Guided meditations can even be hope inducing. This is not therapy. This is Real Life.

Episode 28:

Finding Creativity In Self-Care With Elana Story, LCSW

Anna Lindberg Cedar MPA LCSW talks with fellow Bay Area psychotherapist Elana Story LCSW about creativity in and out of the therapy process. Elana is a therapist who specializes in trauma recovery, parenting concerns, and working with trans/queer communities. Elana shares how she started a creative process as a personal form of burnout prevention, and how she adapts these practices into sustainable self-care. Learn small ways to integrate creativity into your own self-care routine as you listen to how these therapists hold space for creativity in their own lives. Give yourself permission to think creatively about your own self-care routine -- no matter what your schedule looks like. This is not therapy. This is Real Life.

Episode 27:

How To Microdose Self-Care: Getting Strategic With Self-Care Goals

Let’s break down a few myths about self-care as we get over perfectionist ideals that aren’t based in reality. Burnout prevention therapist Anna Lindberg Cedar MPA LCSW translates therapy concepts from motivational enhancement theories into actionable self-care ideas. Learn how to microdose your own self-care by letting go of perfectionism. Learn how to get really specific and strategic with your self-care goals. We’re not talking about bath salts and fancy schmancy self-care here — We’re talking about radical self-preservation. This is not therapy. This is Real Life. 

Episode 26:

What Is Urge Surfing? Let's Try It!

Do you ever have a strong urge to do something, and then feel waves of regret, shame, or guilt after making the same old mistakes? Burnout prevention therapist Anna Lindberg Cedar MPA LCSW explains the DBT skill — Urge Surfing — and how it can be used to help overcome harmful habits, toxic patterns, and unhealthy impulses. Learn how concepts drawn from evidence-based therapy can help you improve your own self-care routine. Set aside a few minutes to practice urge surfing for yourself as Anna walks you through a guided meditation on pain and suffering. This is not therapy. This is Real Life.

Episode 25:

Self-Care Checklist When The News Is (Extra) Triggering

How do you practice self-care when the current news cycle feels triggering and overwhelming? Channel your attention where you want to have it when times are stressful by designing a self-care routine that works for you. Anna Lindberg Cedar MPA LCSW give an overview of trauma-informed self-care strategies that may help when a trigger warning just isn't enough. Learn strategic ways to soothe yourself and set aside a few minutes of safety to practice brief self-care exercises right along with this episode. Reflect on the self-care strategies you can use to help you stay calm and focused in a moment of stress. Take back control of your emotional wellbeing and safety by activating a self-care routine that lets you lead the life you want to have. This is not therapy. This is Real Life.

Episode 24:

Yoga for Real Life: Gratitude in Practice with Angela Madonia

Therapists do not do their work alone. Anna Lindberg Cedar, MPA, LCSW invites Angela Madonia to the show to talk about her work as a yoga and mindfulness instructor. Angela often collaborates with psychotherapists and other care professionals, having taught yoga and mindfulness in non-profits, clinics, schools, and homes since 2007. She is passionate about making yoga accessible, simple, and supportive. Anna and Angela talk about their unique approaches to mindful body awareness, even in hard times, such as working with individuals facing cancer or loss. Learn about the intersection between therapy and other forms of self-care practices as you reflect on your own self-care rituals. Get comfortable for this episode and block a few minutes to cozy up as Angela leads us through an easy-going, gratitude-filled yoga practice. You don't even have to put on yoga pants to try it out! Pay attention to what gratitude feels like in your body. This is not Therapy. This is Real Life. 

Episode 23:

How Can Changemakers Restore Themselves? Ask Tiffany Johnson, PhD

Anna Lindberg Cedar, MPA, LCSW interviews a fellow burnout prevention advocate I-R-L ("in real life") after meeting on social media. Tiffany Johnson, PhD is an Assistant Professor of Organizational Behavior with a specialty in Management and Organization. Dr. Johnson has published work in the Journal of Applied Psychology, Organization Studies, and Industrial-Organizational Perspectives. Tiffany's research "focuses on how experiences of inequity and stigma in the workplace facilitate inclusion and well-being (or a lack thereof)." Tiffany shares lessons learned from her research with changemakers, as well recommendations for self-care supports to help you prevent burnout. Not sure whether or not YOU should consider yourself a #changemaker ? Listen in to find out. This is not therapy. This is Real Life. 

Episode 22:

What is Psychological Flexibility?

Do you ever feel stuck between a rock and a hard place - unsure how to cope? Acceptance and Commitment Therapy teaches us that there are 6 active ingredients in psychological flexibility - the skillset that allows you to engage in a purposeful and meaningful life despite life's painful realities. ACT is backed by research showing that psychological flexibility is linked with reduced suffering, even when anxiety and depression remain persistent. Anna invites you to think about psychological flexibility concepts in your own life as she translates therapy concepts for everyday self-care. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 21:

Maybe You Should Talk To Someone: Lori Gottlieb did. 

New York Times bestselling author Lori Gottlieb joins the Therapy For Real Life podcast to demystify the therapy process with host Anna Lindberg Cedar MPA LCSW. Anna talks with Lori about her latest book — Maybe You Should Talk to Someone — and the stories we tell in therapy. Lori’s book follows the ins and outs of four individuals in therapy, as well the tumultuous break-up that sends Lori to therapy herself. Anna and Lori discuss the role of shame, secrets, and privacy in and out of session, and what happens when the therapist takes their turn on the therapy couch. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com .

Episode 20:

Burnout Prevention Checklist

Do you ever feel so burnt out from work and other stresses that you start to feel fatigued, exhausted, and mentally overloaded? Listen in as burnout prevention therapist Anna Lindberg Cedar MPA LCSW explains the basics of self-care at work with this checklist of 7 research-backed coping skills. Take mini-breaks during this episode to practice some dedicated self-care right now. Learn how to ground your attention during stress to focus on what matters most. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 19:

Grounding Exercises for Stress, Anxiety, and Trauma

Grounding exercises are a way to stabilize strong emotions during stress, anxiety, or trauma recovery. Grounding allows you to focus your attention on a single sensation in the present moment, and can be used to calm the mind and body after a stressful event. Listen in as burnout prevention therapist Anna Lindberg Cedar MPA LCSW explains the basics of grounding, and gives you a list of 15 example grounding exercises. Practice along with the Therapy For Real Life podcast as you try out what grounding exercises work best to help you feel calm, safe, and relaxed. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 18:

When To Speak Up For What You Want Or Say No

Sometimes it isn't clear whether you should ask for what you want, or keep quiet and deal with things as they are. Mood and relationship skills coach Anna Lindberg Cedar MPA LCSW explains what Dialectical Behavior Therapy research says about understanding the intensity of your needs and how to communicate them. Don't let strong emotions get in the way of your priorities, but rather - learn how self-care skills can help you understand your needs in the context of a healthy relationship. *Keep in mind that DBT skills are designed for use in developing safe and healthy relationships. Please contact the National DV Hotline 1-800-799-7233 or 9-1-1 if you need crisis support resources.* Self-care is self-respect. This is not therapy. This is Real Life. 

Episode 17:

Identifying Core Needs in Relationships... and Then What?

What does the research say about understanding your own needs in the context of a relationship? Relationship therapist and couples coach Anna Lindberg Cedar reviews self-care skills for building understanding in a healthy relationship, whether that is at home, at work, or anywhere else in your life. Anna asks: How do you know what your core needs are vs. areas of flexibility? How do you share that sense of knowing with another person all while negotiating your needs? Anna breaks beyond the traditional therapy hour to offer you research-backed self-care tips and tricks adapted for everyday use. A podcast is not a replacement for therapy, but it is a good place to get a sense of what therapy research helps us understand about self-care. Learn more about Dialectical Behavior Therapy and the Gottman Method. Tune into other episodes, such as Self-Care and Relationships and How to Ask for What You Want for other relationships self-care skills. This is not therapy. This is Real Life. 

Episode 16:

Feel Better Fast: 50 Small Ways To Improve Your Mood

Sometimes you are doing the very best you can to simply not makes things worse - and that is OK! Dialectical Behavior Therapy calls this a skill, in fact -- Improve the Moment. Anna Lindberg Cedar MPA LCSW - psychotherapist and burnout prevention specialist -- explains that if you can make things a little bit better at a time, then you can improve the moment in a really profound way. Research shows that it is this outlook and act of trying to make the moment better that makes the biggest difference over time. Listen in as Anna lists off 50 small suggestions of tiny ways that you can improve your mood in a moment. What will work best for you and your self-care routine? This is not therapy. This is Real Life. 

Episode 15:

Reality Acceptance and Radical Willingness

In life we have two choices when it comes to overcoming struggle: 1) We can try to change the way things are... or... 2) We can try to accept what is beyond our control. This episode focuses on the latter by looking at practical tools for building acceptance and skills to experience reality as it is. Burnout prevention therapist and workplace consultant Anna Lindberg Cedar MPA LCSW reviews the research when it come to acceptance-based coping with stressful events. Get comfortable so that you can take a break from your day and practice brief exercises in mindful acceptance right along with Anna. Acceptance does not mean that you approve, or would do things the same way, but it may help you get to a place of dealing with reality as it is. Find out how. This is not therapy. This is Real Life.

Episode 14:

Motivation Boosters for Change

What does it take to make a change? Burnout prevention therapist and and leadership consultant Anna Lindberg Cedar, MPA, LCSW reviews the research when it comes to motivational enhancement therapies. Learn practical motivational tips and tricks that you can integrate into your self-care routine to help you make a change. Studies show that connecting with personal motivation is key to making effective and lasting changes in your life. This is not therapy. This is Real Life.

Episode 13:

10 Hacks for Better Sleep

Having trouble sleeping? Sleeping a little, but not very well? Have you talked to a doctor already, but are still feeling stuck? Listen to burnout prevention psychotherapist and workplace wellness consultant Anna Lindberg Cedar MPA LCSW as she breaks down the research on best practices in optimal sleep. Learn quick tips that you can easily integrate into your self-care routine. Anna talks about strategies drawn from Dialectical Behavior Therapy, Cognitive Behavior Therapy, and other research-backed strategies for emotional wellness. Listen to this list of 10 Hacks for Better Sleep for yourself and evaluate your own sleep routine. Set an intention for at least one self-care tip that you could practice to improve your sleep. This is not therapy. This is Real Life. 

Episode 12:

What To Do In A Crisis+ Bio-Mood Hacking

Practice DBT’s fast-acting bio-mood hacks to channel your body’s natural ability to self-regulate. Burnout prevention psychotherapist and mood hacker Anna Lindberg Cedar MPA LCSW explains the research behind DBT’s mood regulation skills and gives quick tips for interrupting a difficult mood in a crisis. She even practices these tips along with you as you listen in. Get yourself ready for some bio-mood hacking by finding a private space, a few minutes of mindful attention, some ice (brrrr) - and even a doctor's note in some cases! Oh my! Learn how to adapt research-backed therapy concepts for everyday use. This is not therapy. This is Real Life.

Episode 11:

How To Ask For What You Want (Relationship Superpowers)

Burnout prevention psychotherapist and workplace consultant Anna Lindberg Cedar MPA LCSW reviews therapy research explaining how DBT's communication strategies can improve emotional wellness and coping. Learn practical communication strategies drawn and adapted from Marsha Linehan's DBT Skill - DEAR MAN. It turns out that strong relationships are an essential ingredient for balanced emotional health. Tune in to learn how communication skills can help you improve your self-care routine. This is not therapy. This is Real Life.

Episode 10:

Let's Get Personal: Burnout Prevention for Real Life

Let's switch things around in this crossover episode. Practice of the Practice podcast host Joe Sanok interviews Therapy for Real Life host Anna Lindberg Cedar, MPA, LCSW about self-care essentials. Anna personalizes burnout prevention lessons from a 20 year career in nonprofits that she has since integrated into her own counseling practice. Anna works to make burnout prevention concepts even more accessible beyond her therapy practice by mentoring clinicians in the field, hosting the Therapy For Real Life podcast, and consulting with workplace wellness partners. This episode explains how Anna tries to do all of that, while also balancing her own self-care. This is not therapy. This is Real Life. 

Episode 9:

Relationship Superpowers: Validation (DBT)

Burnout prevention therapist Anna Lindberg Cedar MPA LCSW shares the first in her series of Relationship Superpowers (drawn from Dialectical Behavior Therapy). Learn how to use mindfulness self-care skills to improve communication and understanding in your relationships. Listen in to other episodes in the podcast, such as “What is Mindfulness?” and “Self-Care in Relationships” to complement this episode. This is not therapy. This is Real Life.

Episode 8:

What is Mindfulness? Practice with a Body Scan. 

Have you heard of mindfulness before, but aren’t actually sure what it means? Listen in as psychotherapist and burnout prevention specialist Anna Lindberg Cedar MPA LCSW explains some of the central principles of mindfulness. Get cozy before you tune in so that you can fully enjoy the mindfulness practice in this episode, including a body scan meditation. This is not therapy. This is Real Life.

Episode 7:

Mood Hacks: 4 Solutions to Any Problem

Guess What... There Are Only Four Solutions to Any Problem (according to Dialectical Behavior Therapy). Learn about four options you have when it comes to facing any problem, stress, or decision in your life. Pick a problem that you're facing now and think about what solution might be called for to improve your self-care. Go ahead, try it. This is not therapy. This is Real Life. 

Episode 6:

Self-Care in Relationships

Reflect on your relationship boundaries and priorities as Anna describes relationship self-care skills. This episode is one in a series of self-care relationship skills drawn from Dialectical Behavior Therapy. Learn about the three types of relationship priorities that individuals must balance in setting healthy boundaries with loved ones, colleagues, and anyone else in your life. This is not therapy. This is Real Life. 

Episode 5:

Mood Hacks: Opposite Action

Learn about research-backed self-care skills for hacking your mood. Anna talks with clinicians from the SF-based startup, HelloKip.com about Dialectical Behavior Therapy’s demonstrated effectiveness in mood regulation. Listen in as Anna describes how to practice DBT’s mood hacking tip —Opposite Action. This is not therapy. This is Real Life. 

Episode 4:

What is Wise Mind? (DBT)

Do you ever feel stuck and unsure what to do? Learn how mindfulness skills drawn from Dialectical Behavioral Therapy might help you find clarity in a moment of confusion. Psychotherapist and burnout prevention specialist Anna Lindberg Cedar, MPA, LCSW shares how practical mindfulness strategies can boost your self-care routine. Listen in as Anna invites you to try the research-backed DBT mindfulness skill - “Wise Mind” - for yourself. This is not therapy. This is real life.

Episode 3:

What Are Emotions?

Learn about three of the main functions of emotions according to Dialectical Behavior Therapy. Boost awareness of your own emotional patterns and learn practical ways to respond to emotions in a healthy way. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 2:

What is Burnout?

Flashback to one of the first pilot's of the Therapy For Real Life Podcast. The audio has improved a great deal over time, but the heart of the show remains the same. Learn about three of the main functions of emotions according to Dialectical Behavior Therapy in this inaugural episode. Boost awareness of your own emotional patterns and learn practical ways to respond to emotions in a healthy way. This is not therapy. This is Real Life. Learn more: TherapyForRealLife.com

Episode 1:

Welcome to the Therapy For Real Life Podcast

Therapist Anna Lindberg Cedar gives a warm welcome to the Therapy For Real Life podcast. Get your own self-care tips, tricks, and questions ready as you pin this podcast in your self-care routine. This is not therapy. This is real life.