Mental Makeover Radio

Cecilia Mannella
  • 5.0 (7)
  • MENTAL HEALTH
  • UPDATED WEEKLY
Mental Makeover Radio

We all need a little Mental Makeover - refreshing our thoughts, assumptions, perspectives and insight into our own lives. Join Cecilia Mannella, your new Therapist Bestie, a clinical therapist and social worker with over 20 years experience, as she explores and answers listener's questions about mental health, conflicts, relationships, intimacy challenges, stress management, sex and sexuality, and much more. Submit your questions and Cecilia will share her insights. Submit your question - https://bit.ly/3YVfpEV Follow us on Instagram @mentalmakeoverradio

  1. SEPT 24

    37 | When Routines Shrink Your Life: How to Break Free

    In this episode of Mental Makeover Radio, let’s delve into the intricate world of routines. As the fall season prompts many of us to reassess our daily habits, I explore the dual nature of routines—how they can both support and limit our lives. We need routines in our lives from a young age and yet, as adults, those same routines can start to shrink our lives.  Routines can help us preserve mental energy by automating repetitive tasks, reducing decision fatigue, and providing a sense of control. Healthy vs. Unhealthy Routines: While routines can promote mental health and wellness, they can also reinforce negative habits and mindsets. In therapy, we often work on creating routines that support positive mental health and dismantling those that contribute to anxiety, depression, or low self-esteem. The Downside of Rigid Routines: Routines can become too rigid, limiting our ability to see new opportunities and experience new things. They can be rooted in outdated mindsets, especially if they were formed during challenging times in our lives. We need to focus on the flexibility of our routines, how we can expand our comfort zones, audit our need for control (even though control is an illusion we hold on to), and be open to adapting to new routines that fit our current life and goals.  Time Stamps 00:00:01 - Introduction to Routines 00:00:33 - The Balance of Routines 00:01:06 - The Ubiquity of Routines 00:02:32 - Healthy vs. Unhealthy Routines 00:02:54 - The Brain and Routine Automation 00:03:58 - Decision Fatigue and Energy Preservation 00:05:02 - Creating Healthy Habits 00:05:55 - Integrating Positive Routines 00:06:18 - When Routines Work Against You 00:06:39 - The Problem with Rigidity 00:08:04 - Flexibility in Routines 00:08:28 - Outdated Mindsets and Routines 00:09:41 - Routines from Difficult Times 00:10:14 - The Impact of Rigid Routines 00:11:06 - Allowing Space for New Experiences 00:12:10 - Creativity and Spontaneity 00:13:04 - Control and Routine 00:14:27 - The Illusion of Control 00:15:08 - The Importance of Free Time 00:16:01 - The Consequences of a Small Comfort Zone 00:17:06 - Signs of Unwellness 00:18:08 - Expanding Your Comfort Zone 00:19:00 - Embracing Discomfort 00:19:44 - Rediscovering Wonderment 00:20:09 - Auditing Your Routines 00:21:01 - The Road to Happiness 00:21:34 - Embracing a Bigger Life Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance.

    24 min

  2. SEPT 17

    36 | The Power of Reflection: Navigating Real vs. True

    Welcome back to a brand new season of Mental Makeover Radio! After a refreshing summer break, I'm thrilled to dive into another season filled with insightful conversations and practical advice on mental health.  This season, we have an exciting lineup of guests discussing topics ranging from narcissism and relationships to job transitions. But before we get into those interviews, I wanted to start this season with a topic that's been on my mind lately: the power of reflection and the distinction between what is real and what is true. Time Stamps 00:00:00 - Introduction to Mental Makeover Radio 00:00:44 - Welcome Back and Season Preview 00:01:15 - September as a New Year 00:01:49 - Returning to Yoga 00:02:52 - Real vs. True in Yoga 00:05:02 - Discomfort and Interpretation 00:07:00 - Meaning Making in Life 00:09:10 - Importance of Quiet Reflection 00:11:18 - Flexibility in Interpretation 00:13:06 - Real vs. True in Relationships 00:16:19 - Past Truths vs. Current Reality 00:19:58 - Encouragement to Reflect 00:21:03 - Conclusion and Season Outlook Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance.

    25 min

  3. JUN 18

    35 | Transforming Anxiety: A Guide to Handling Worry Thoughts

    In this episode of Mental Makeover Radio, we delve into the pervasive issue of worry thoughts and how they can dominate our lives. As your host, Cecilia Mannella, I guide you through understanding the nature of these thoughts and provide actionable steps to manage and reduce their impact. Worry thoughts can be overwhelming and challenging - these thoughts often keep us up at night and intrude upon our daily lives, making it difficult to focus on anything else. To tackle worry thoughts, it's crucial to understand the brain's primary function: keeping us alive. Despite the evolution of society, our brains haven't changed much from our caveman days. Worry thoughts originally served the purpose of predicting and anticipating dangers to ensure survival. However, in today's fast-paced digital age, these thoughts often become maladaptive. There are 4 steps to change how worry thoughts show up in your life - tune in to listen to all 4 steps and how easily they can be implemented in your life today! Join my 30-Day Journaling Challenge https://www.ceciliamannella.com/journaling Email Cecilia @ hello@ceciliamannella.com  00:00:00 - Introduction to Worry Thoughts 00:00:45 - Understanding the Brain's Function 00:02:09 - Evolution and Modern Society 00:03:03 - Purpose of Worry Thoughts 00:05:00 - Worry Thoughts in the Digital Age 00:06:14 - Real vs. Imagined Worry Thoughts 00:07:07 - Emotional Reactions to Worry Thoughts 00:08:01 - Importance of Managing Worry Thoughts 00:08:11 - Step 1: Writing Down Worry Thoughts 00:10:15 - Step 2: Auditing and Identifying Themes 00:12:02 - Following the Worry to the End 00:14:41 - Step 3: Creating a Plan 00:18:05 - Implementing the Plan 00:20:03 - Step 4: Preventing Worry Thoughts 00:22:01 - Setting Boundaries and Reducing Exposure 00:24:01 - Treating Worry Thoughts as Real 00:25:03 - Conclusion and Call to Action Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    28 min

  4. JUN 11

    34 | The Gift of Grief: a new perspective to help you heal

    In this episode we dive into the complexity of grief and grieving - we all do it and yet we all try to avoid the depth of despair and sadness. What if we could all embrace grief? What if it was a natural messy human experience? The way we experience grief is mostly related to how we understand it and how it's framed for us in society. Grief is like love, we're built for it and no one has to teach us how to do it. We typically just need to get out of the way and feel it because grief is the other side of the coin of love. Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website or email hello@ceciliamannella.com Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    27 min

  5. JUN 4

    31 | Unlock Your Inner Superhero: The Alter Ego Hack for Instant Confidence!

    In today's episode, I delve into an intriguing and transformative concept that can significantly shift how you show up in your life: the use of an alter ego. My Personal Journey with Alter Egos I share my personal experience of using an alter ego when I started my career as a university instructor at the age of 29. Despite feeling like an imposter, I couldn't pass up the opportunity. To combat my lack of confidence, I adopted an alter ego to help me step into the role with more assurance. This practice allowed me to gain the necessary experience to eventually feel genuinely confident. I discuss the fascinating research that shows how physical posture can influence your emotional state. For instance, adopting a "Superman" or "Superwoman" stance can alter your brain chemistry, making you feel more confident and assertive. This is a quick and effective way to change how you feel and show up in your life. I outline a three-step process to help you create and embody your own alter ego: Identify What You Want: Make a list of the characteristics you want to embody. Whether it's confidence, better decision-making, or social skills, be as specific as possible. Find a Role Model: Think of someone who embodies these characteristics. This could be a real person, a fictional character, or even a future or past version of yourself. Write down all the details about how they act, make decisions, and carry themselves. Practice Stepping Into the Character: Visualize stepping into this alter ego. Create a mental image and consult this alter ego in various situations. Use physical markers like pictures or jewelry to remind you to step into this character when needed. I emphasize that using an alter ego is not about pretending to be someone you're not. It's about amplifying the characteristics that are already within you but haven't fully surfaced yet. I encourage listeners to try this exercise and share their experiences with me. Thank you for tuning in to this episode of the Mental Makeover podcast. If you found this episode helpful, please follow and rate the show. Your support helps the podcast grow and reach more people. Until next time, be bold, be brave, be well. Time stamps 00:00:02 - Introduction to Alter Egos 00:00:22 - Benefits of Using an Alter Ego 00:00:55 - Todd Herman's Book Recommendation 00:01:27 - Definition of an Alter Ego 00:02:08 - Embracing Different Parts of Ourselves 00:03:01 - Personal Experience with Alter Egos 00:04:06 - Overcoming Imposter Syndrome 00:05:19 - Gaining Confidence Through Experience 00:06:24 - The Power of Body Language 00:07:07 - The Superman/Superwoman Stance 00:08:00 - Visualization and Stepping into Character 00:09:04 - Children's Natural Use of Alter Egos 00:10:06 - Three-Step Process to Create an Alter Ego 00:10:17 - Step 1: Identifying Desired Characteristics 00:11:30 - Step 2: Finding a Role Model 00:14:11 - Step 3: Practicing and Visualizing 00:16:00 - Using Markers to Ground Your Alter Ego 00:17:05 - Personal Example: Wonder Woman 00:18:33 - Amplifying Your Inner Voice 00:19:49 - Encouragement to Try and Share Experiences Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website or email hello@ceciliamannella.com Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    22 min

  6. MAY 28

    32 | Breaking Down Self-Care: How to Truly Nurture Your Well-Being

    Hey there, Mental Makeover community! In this episode, we delved deep into the concept of self-care. I started by highlighting how the term "self-care" is often used loosely without a clear understanding of its true meaning. We explored the idea that self-care is an intentional practice aimed at removing distractions to focus on basic human needs and reconnecting with oneself without external influences. I discussed the importance of self-care in today's world, where stress levels are at an all-time high, leading to various health issues. I explained how our brains function in response to stress, focusing on the interplay between dopamine, cortisol, and serotonin. Dopamine, the reward center, seeks excitement and pleasure, while cortisol, the stress hormone, can block serotonin, the feel-good endorphin. I emphasized the need to shift our focus from seeking constant dopamine hits to nurturing serotonin through calming and soothing activities. I provided practical steps for listeners to identify and limit dopamine-inducing behaviors, decrease stress levels, and increase activities that promote serotonin production. I highlighted the importance of journaling as a tool for self-reflection and accountability in implementing these changes. I encouraged listeners to prioritize self-care as a means to address the long-term effects of stress and promote overall well-being. Join my 30-Day Journaling Challenge https://mental-makeover-coach.ck.page/665e511823 I invite you to engage with the episode, share your thoughts, and join me in prioritizing intentional self-care practices for a healthier and more balanced life. Remember, be bold, be brave, be well. Thank you for being part of the Mental Makeover community! Time Stamps 00:00:00 - Introduction to Self-Care 00:00:46 - Defining Self-Care 00:01:41 - Common Misconceptions About Self-Care 00:02:13 - Cecilia's Definition of Self-Care 00:03:06 - Dictionary Definition of Self-Care 00:04:02 - Importance of Self-Care in Stress Management 00:05:05 - The State of Constant Stress 00:07:02 - Understanding Brain Function and Self-Care 00:07:44 - The Role of Dopamine 00:08:49 - The Role of Cortisol 00:09:43 - The Role of Serotonin 00:11:00 - Interaction Between Cortisol and Serotonin 00:12:05 - Dopamine, Cortisol, and Serotonin Interactions 00:14:07 - Dopamine Hits and Their Impact 00:16:16 - Shifting Focus to Serotonin 00:18:12 - Identifying Calming Activities 00:19:27 - Limiting Dopamine Hit Activities 00:21:04 - Decreasing Stress Intentionally 00:22:19 - The Importance of Journaling 00:23:12 - Summary of Effective Self-Care 00:24:18 - Promoting Serotonin Over Dopamine 00:25:02 - Conclusion and Call to Action Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    27 min

  7. MAY 21

    31 | From Busy to Purposeful: Transforming How You Spend Your Time

    In this episode of Mental Makeover Radio, we delve into the critical topic of how we perceive and utilize our time. As your host, I, Cecilia Mannella, invite you to explore the nuanced differences between time management and time allocation, and how this subtle shift in perspective can significantly impact your life. This episode aims to challenge the conventional wisdom around time management and introduce a more empowering concept: time allocation. The Power of Words As a therapist, I emphasize the importance of language in shaping our reality. Words are not just tools for communication; they are the building blocks of our stories and identities. The words we use to describe our relationship with time can profoundly affect our emotional, cognitive, and physical well-being. The Busy Epidemic We live in a culture where being "busy" is often equated with being valuable or important. This constant state of busyness can make time feel like it's slipping away faster than ever. While aging may play a role, I argue that the increasing demands on our time and attention are significant factors. Time and Money: A Parallel Interestingly, we talk about time in the same way we talk about money. Phrases like "spending time," "time management," and "saving time" mirror how we discuss financial matters. This parallel suggests that we intrinsically understand time as our greatest asset, even more valuable than money. Time Management vs. Time Allocation Time Management: Traditionally, time management focuses on controlling and dealing with time, often leading to feelings of inadequacy and shame. The term "management" implies a need to control, which can be overwhelming and counterproductive. Time Allocation: In contrast, time allocation is about intentionally setting aside time for specific purposes. This approach is more about making conscious choices and less about control. It fosters a sense of autonomy and empowerment, allowing you to allocate time to activities that align with your values and priorities. The Shoulds and Coulds A significant part of this episode is dedicated to moving away from the "shoulds" that often govern our lives. Instead, I advocate for focusing on what you "could" be doing, which opens up possibilities and reduces the burden of unrealistic expectations. A deeper dive into how ‘should’ impacts your life is shared on Episode 9: End Perfection with one word  Action Steps Audit Your Time: Spend a week observing how you currently use your time without making any changes. Reflect: Consider whether your current time allocation aligns with your values and priorities. Reallocate: Make conscious decisions to allocate time to activities that bring you joy and fulfillment. I invite you to share your experiences with this shift in perspective. Comment on the podcast, send me an email, and let me know how this change has impacted your life (mentalmakeoverradio@gmail.com).  As always, thank you for tuning in to Mental Makeover Radio. Join us next time for more insightful discussions that aim to transform your mental landscape and, in turn, your life. Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    26 min

  8. MAY 14

    30 | Trauma, Addictions & Grief with Laura Beaver

    In this enlightening episode of Mental Makeover Radio, Cecilia Mannella, had the pleasure of hosting Laura Beaver, a seasoned therapist with a profound understanding of addiction, trauma, and family dynamics. Laura shared her personal and professional journey, providing invaluable insights into the complex interplay of trauma and addiction, and how these experiences shape family interactions. Understanding Trauma and Addiction Laura provided a deep dive into her therapeutic approach, particularly her use of Internal Family Systems (IFS) to treat addiction. She explained that behaviors often labeled as problematic, like substance abuse, are actually protective mechanisms employed by parts of our psyche to shield us from pain and discomfort. By understanding and addressing these underlying issues, rather than merely condemning the behaviors, Laura helps clients find more constructive ways to cope. The Role of Grief and Loss in Trauma A significant portion of our discussion centered on the often-overlooked impact of grief and loss within the context of trauma and addiction. Laura emphasized that all trauma involves loss, but not all grief involves trauma. She detailed how unresolved grief could lead to or exacerbate addictive behaviors as individuals attempt to numb their pain. Reintegration Challenges Post-Treatment Laura highlighted the difficulties individuals face when reintegrating into their families and communities after addiction treatment. She pointed out that while the individual may have been treated, family dynamics that have adapted around the addiction often remain unaddressed. This can lead to a cycle of relapse and frustration unless the entire family system is considered and healed. The Importance of Addressing Root Causes Throughout our conversation, Laura stressed the importance of looking beyond surface behaviors to understand the root causes of issues like addiction. This approach not only facilitates more sustainable healing but also helps individuals and their families develop healthier ways of relating to one another. Conclusion This episode was a profound exploration of the complexities of human behavior, especially as it relates to trauma, addiction, and family dynamics. Laura Beaver's insights remind us that healing is not just about changing behaviors but understanding and integrating all parts of ourselves. Listeners can find more resources and a free workbook https://learningagreement.myflodesk.com/hpzmzcb2up You can follow Laura on her website www.couragecommunity.co and on Instagram https://www.instagram.com/courageandcommunity/  As always, thank you for tuning in to Mental Makeover Radio. Join us next time for more insightful discussions that aim to transform your mental landscape and, in turn, your life. Resources: Submit your questions to be featured on the podcast: Question Submission Form Connect with Cecilia Mannella on her Website  Let's get social Instagram ⁠https://www.instagram.com/mentalmakeoverradio/⁠  Facebook ⁠https://www.facebook.com/mentalmakeoverradio⁠  Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered a substitute for professional advice. Always consult with a qualified therapist or healthcare provider for personalized guidance

    45 min
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5
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About

We all need a little Mental Makeover - refreshing our thoughts, assumptions, perspectives and insight into our own lives. Join Cecilia Mannella, your new Therapist Bestie, a clinical therapist and social worker with over 20 years experience, as she explores and answers listener's questions about mental health, conflicts, relationships, intimacy challenges, stress management, sex and sexuality, and much more. Submit your questions and Cecilia will share her insights. Submit your question - https://bit.ly/3YVfpEV Follow us on Instagram @mentalmakeoverradio

Information

  • Creator
    Cecilia Mannella
  • Years Active
    2023 - 2024
  • Episodes
    44
  • Rating
    Explicit
  • Copyright
    © Cecilia Mannella
  • Show Website
    Mental Makeover Radio

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