Courage to Heal

Anna Khandrueva
  • 4.9 (49)
  • MENTAL HEALTH
  • UPDATED WEEKLY
Courage to Heal

Courage to Heal shares candid conversations exploring various mental health issues with the people that live with them. Join your host Anna Khandrueva, a psychotherapist and a mental health advocate, as she delves into interesting discussions around mental health and wellness while providing listeners with actionable steps and tools to encourage self-love and recovery. Listen each week as Anna dives into raw, honest conversations with guests about their mental health journey, sharing their experiences, where to seek help, and how to navigate through difficult times. Dedicated to leading thought-provoking discussions with an expert view to provide insight and knowledge, this is a resource you can use to understand more about mental well-being while learning how to move forward and stop recycling old patterns. Exploring the battles we wage within ourselves, listen today to discover a new perspective.

  1. Navigating the Holidays with Toxic Family Members

    2 DAYS AGO

    Navigating the Holidays with Toxic Family Members

    The holidays can be a time of joy—or a minefield of emotional challenges when toxic family dynamics come into play. In this episode of Courage to Heal, Anna dives deep into how childhood trauma and emotionally immature relatives affect holiday gatherings. Learn to set healthy boundaries, protect your peace, and manage difficult interactions with grace and resilience. Anna provides actionable tools, calming strategies, and real-life examples to help you navigate tricky family situations while prioritizing your emotional well-being. Download the 20 Boundary-Setting Sentences for Holiday Gatherings to help you handle challenging interactions. Visit dub.sh/boundaries to grab your free guide today.

    46 min
  2. Sacred Spaces: How to Create a Refuge for Emotional Well-Being

    DEC 12

    Sacred Spaces: How to Create a Refuge for Emotional Well-Being

    In this episode, Anna explores the significance of creating a personal refuge space at home, particularly for trauma survivors. She discusses the brain's need for safety cues and guides listeners through setting up a sanctuary to foster emotional regulation and healing. The episode also features a guided visualization exercise to demonstrate how to mentally utilize the sanctuary space for relaxation and healing. Download your free sanctuary checklist here: dub.sh/sanctuary [00:49] Understanding the Importance of Safety [01:35] The Brain's Response to Danger and Safety [03:10] Creating a Safe Space at Home [07:02] Practical Tips for Your Sanctuary Space [13:42] Mindfulness and Emotional Regulation [21:28] Guided Visualization for Relaxation

    35 min
  3. Finding Calm in Chaos: Grounding Techniques for Anxiety

    DEC 5

    Finding Calm in Chaos: Grounding Techniques for Anxiety

    In this episode of the Courage to Heal podcast, we explore anxiety, its impact on the body, and practical grounding techniques to manage it. Anna explains Generalized Anxiety Disorder, and dives into how anxiety manifests physically. Detailed grounding practices are shared, including physical, sensory, mental, and breathing exercises, as well as visualization and journaling techniques. Tips for integrating these strategies into daily life are provided to help listeners manage their anxiety effectively. Free Anxiety Meditation: dub.sh/anxiety YouTube Documentary on Earthing: dub.sh/earthing [01:59] Understanding Anxiety Disorders [05:19] The Body's Response to Anxiety [11:07] Managing Anxiety with Grounding Techniques [13:42] Physical Grounding Techniques [18:23] Sensory and Mental Grounding Techniques [22:44] Breathing Exercises for Anxiety Relief [25:33] Visualization and Journaling [33:45] Practical Tips for Grounding Anxiety Meditation: dub.sh/anxiety Documentary on Earthing: dub.sh/earthing

    38 min
  4. Winter Blues No More: Your Guide to Seasonal Depression Relief

    NOV 28

    Winter Blues No More: Your Guide to Seasonal Depression Relief

    In this episode, we explore seasonal depression, also known as seasonal affective disorder (SAD). SAD profoundly affects mood, cognitive functions, and physical health due to disruptions in circadian rhythms. After highlighting symptoms and various risk factors, the episode dives deep into SAD management techniques, such as light therapy, antidepressants, cognitive behavioral therapy, exercise, balanced diet, proper sleep hygiene, and mindfulness practices. [01:42] Understanding SAD: Symptoms and Causes [05:15] Risk Factors for SAD [08:35] Symptoms and Impact of SAD [11:26] Light Therapy for SAD [17:43] Other Treatments for SAD [22:06] Lifestyle Changes and Self-Care [30:04] The Importance of Social Support Free depression journal prompts: dub.sh/depression Luminette Glasses: Use code "ANNA15" for 15% off

    34 min
  5. Unlocking Healing: Mindfulness in Trauma Recovery

    NOV 21

    Unlocking Healing: Mindfulness in Trauma Recovery

    In this episode of Courage to Heal, we’re diving into the transformative role of mindfulness in trauma recovery. Mindfulness is more than just being present—it’s a powerful tool for managing emotional triggers, calming the nervous system, and fostering inner resilience. We’ll explore how mindfulness practices can help trauma survivors feel grounded and safe in the moment, even during challenging times. Plus, I’ll guide you through a simple mindfulness exercise that you can use anytime to support your healing journey. Tune in and discover how mindfulness can be a source of strength and peace as you reclaim your power. Mindfulness Meditation: dub.sh/mindfulness Mindfulness-Based Stress Reduction: dub.sh/MBSR

    38 min
  6. Trauma 101: Understanding the Basics, Symptoms, and Path to Healing

    NOV 14

    Trauma 101: Understanding the Basics, Symptoms, and Path to Healing

    In this episode, I'm excited to bring back the podcast with a broader focus on mental health topics beyond bipolar disorder. We dive into exploring what trauma truly is, why it’s important to understand, and the powerful impact it has on our bodies, minds, and relationships. I also answer some of the most common questions around trauma, including how to recognize it, why some people develop PTSD while others don’t, and effective methods for healing.

    32 min
  7. Bipolar Disorder and Creativity

    04/06/2023

    Bipolar Disorder and Creativity

    Anna interviews Hagen, a surrealist artist living with bipolar. Learn more about the relationship between bipolar and creativity. You can find Hagen on Instagram @rhrsurgener_art and on his website at www.rhr-surgener-art.com. You can find out more about Anna on Instagram @couragetohealtherapy

    47 min
  8. Healing Bipolar Through Lifestyle Changes

    03/23/2023

    Healing Bipolar Through Lifestyle Changes

    Anna interviews Jess Kanotz, a NAMI speaker and fellow bipolar warrior, about healing bipolar through lifestyle changes. You can find Jess on Instagram and Facebook @ourbipolar. You can also check out her YouTube videos at https://www.youtube.com/@ourbipolar and read her blog at https://ourbipolar.com/ You can find out more about Anna on her Instagram @couragetohealtherapy

    56 min
See All (16)

Trailer

4.9
out of 5
49 Ratings

About

Courage to Heal shares candid conversations exploring various mental health issues with the people that live with them. Join your host Anna Khandrueva, a psychotherapist and a mental health advocate, as she delves into interesting discussions around mental health and wellness while providing listeners with actionable steps and tools to encourage self-love and recovery. Listen each week as Anna dives into raw, honest conversations with guests about their mental health journey, sharing their experiences, where to seek help, and how to navigate through difficult times. Dedicated to leading thought-provoking discussions with an expert view to provide insight and knowledge, this is a resource you can use to understand more about mental well-being while learning how to move forward and stop recycling old patterns. Exploring the battles we wage within ourselves, listen today to discover a new perspective.

Information

  • Creator
    Anna Khandrueva
  • Years Active
    2023 - 2024
  • Episodes
    16
  • Rating
    Clean
  • Copyright
    © All rights reserved.
  • Show Website
    Courage to Heal

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