We are four clinical psychologists who love to chat about the best ideas from psychology. In this podcast, we explore the psychological principles we use in our clinical work and bring you ideas from psychology that can help you flourish in your work, parenting, relationships, and health. Thank you for listening to Psychologists Off The Clock!
How to Work and Parent Mindfully
Working parenthood is hard, and even the most Instagram-perfect parents and professionals have their fair share of tears, overwhelm, guilt, and anxiety. Though there are no simple solutions, learning how to work and parent more mindfully can help you build greater success and have more joy. Join our conversation with Lori Mihalich-Levin, author of Back to Work After Baby: How to Plan and Navigate a Mindful Return from Maternity Leave, founder of Mindful Return, and Working Mother Magazine's “working mama guru.” Lori talks with co-host Yael about the ins and outs of mindful working parenthood. When you tune in, you'll learn tips that can help you work and parent more successfully and more joyfully, even in the face of the day-to-day challenges working parents experience. So go ahead and snuggle your nearest kiddo while you learn how to more mindfully enjoy your baby and your career!
Listen and Learn:
* What motivates Lori and her personal tips on how to take on the impossible in work and parenting
* Why companies fail to retain women after they have children
* How to be a psychologically flexible working parent
* About the strategies Lori uses in her personal life to navigate parenting, her career, and her sanity
* What mindfulness is, what it involves, and how to be mindful in your own life
* Recommendations for parents who struggle with the guilt that often accompanies juggling multiple roles
* How to plan effectively (even if you aren’t a self-proclaimed planning nerd like Lori!)
* Why boundaries are necessary and how you can establish them
* Lori’s tips for using your parenting skills to become a more effective leader at work
* How to build community, and why you should
* About the importance of passion projects for your work as a parent and your work at work!
* About Lori’s work in diversifying her Mindful Return courses to meet the needs of more individuals, including dads and parents of children with special needs
Work, Parenting, and Mindfulness Resources Mentioned in This Episode
* Lori’s Mindful Return Program (and the mom-specific, dad-specific, and parents of children with special needs versions, as well as a course for employers)
* Lori’s book, Back to Work After Baby: How to Plan and Navigate a Mindful Return from Maternity Leave
* The Free Meditation App - Insight Timer
* Emily Oster’s book, Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool
* Lori's podcast, Parents at Work
* Parenting in a Pandemic support groups for a href="https://pace.
Confidence, Self-Doubt, and Overcoming Limitations
In his TEDx talk, Michael Herold, public speaker, confidence coach, and podcaster extraordinaire, says, “Things you will achieve in your life, you will achieve because of your disability, not in spite of it.” In this week’s episode of Psychologists Off the Clock, Michael talks with Debbie and Yael about confidence, self-doubt, and overcoming limitations.
Limitations are all around us. These might be thoughts about how unqualified we are, feelings of anxiety, or even physical disabilities such as spinal muscular atrophy, but Michael Herold has some good news. We can overcome the limitations that come from our own heads, by taking Comfort Zone Challenges! Join us in this episode to learn about how to work with those limitations, instead of against them, to achieve the life you want.
The Psychologists Off the Clock are excited to welcome Michael aboard as our new Strategic Consultant. Join us to for this episode to meet Michael and learn about our new team member!
Listen and Learn
How to build confidence and step outside your comfort zone
About Michael’s transition from animator to public speaker, coach, and podcaster
Why Acceptance and Commitment Therapy resonates with Michael and how it changed his life
How Michael’s disability, spinal muscular atrophy, has shaped his unique perspective
How you can use values to overcome your limitations
About motivational porn and the microaggressions we often use when discussing people who have ‘overcome’ disability-related limitations
Why it’s so important to connect with people and how to do that
Inside information on how Coach Michael works to build his clients’ confidence
Tips and tricks from the master himself on how to build your own confidence
Resources from this Podcast Episode
Michael's TEDx talk
* Michael’s website
Michael's podcast: The Art of Charm
The Art of Charm Podcast's Episode featuring Michael
The Art of Charm Podcast's Core Confidence Program
Viktor Frankl's Book: Man's Search for Meaning
Michael’s Short Film “When I grow up”
All of Michael’s short animated films
About Michael Herold
Early in his life, doctors told Michael Herold’s parents that his severe disability would keep him from living a normal life. The doctors were right. Michael’s life has been anything but normal. In fact, he is quite a renaissance man. For over a decade, Michael was a successful animator for Nickelodeon and worked on a variety of shows including Penguins of Madagascar and Kung Fu Panda. He currently does public speaking around the world and has recently spoken in front of parliament and given a TEDx talk. Michael also uses skills and exercises from Acceptance and Commitment Therapy to provide coaching on a variety of life-skills including public speaking, self-doubt, communication, and, primarily, confidence. Visit Michael’s website to find out more!
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Performance Under Pressure
Performance pressure is pushing down on us and Queen was right - that pressure is terrifying! In this Psychologists Off the Clock podcast episode, Yael speaks with Dr. Sian Beilock, an expert on performance and brain science, and author of Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have to. Listen in to hear Sian's insights and about her research into how our experiences, neurology, emotions, and thoughts interact to both foster and stump our ability to perform under pressure. You'll learn about how mind-body communication leads to sub-optimal performance. And you'll gain knowledge and strategies to make high pressure situations work to your advantage! Performing under pressure is a skill, like any other, Sian tells us. Tune in to learn how to build it.
Listen and Learn:
* Why Sian started studying choking in the first place (hint: it was a bit of 'me-search')
* Sian’s definition of choking
* What types of situations and personal characteristics lend themselves to choking
* What’s going on physiologically and neurologically when you're choking under pressure
* Strategies, tips, and tricks from Sian for dealing with choking
* About embodied cognition, rest, and relaxation
* How perfectionism and role switching might be involved in choking
* Why self-compassion is so important when you’re performing under pressure
* How prejudice, stereotypes, diversity, and evaluative apprehension impact the likelihood of choking
Performing Under Pressure Resources Mentioned:
* Sian’s book - Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have to
* Sian’s book - How the Body Knows Its Mind: The Surprising Power of the Physical Environment to Influence How You Think and Feel
* Alex Pang’s book, Rest: Why You Get More Done When You Work Less
* Jessica Lahey’s book, The Gift of Failure
* Carol Dweck’s book, Mindset: The New Psychology of Success
* Deborah Spar’s book, Wonder Women: Sex, Power, and the Quest for Perfection
About Choke Expert Dr. Sian Beilock:
A cognitive scientist by training, Dr. Sian Beilock earned her Bachelor of Science in cognitive science from the University of California, San Diego, and doctorates of philosophy in both kinesiology and psychology from Michigan State University. Sian has served as the eighth President of Barnard College at Columbia University since 2017. Her work as a cognitive scientist revolves around performance anxiety and reveals simple psychological strategies that can be used to ensure success in everything from test taking and public speaking to athletics and job interviews.
Sian is one of the world’s leading experts on the brain science behind performing under pressure and the brain and body factors influencing all types of choking (from test-taking to public speaking to your golf swing). She has authored two critically acclaimed books published in more than a dozen languages - Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have to and How the Body Knows Its Mind: The Surprising Power of the Physical Environment to Influence How You Think and Feel, as well as over 100 peer-reviewed publications. Her 2017 TED talk on why we choke under pressure has been viewed over 2 million times.
171. Compassionate Mind Training with Dennis Tirch and Laura Silberstein-Tirch
Compassion is not a passive process, but an active one. It means being aware that someone (including you) is suffering and moving toward that suffering so that you can offer help. Compassion takes courage, wisdom, and strength. And, we can build more compassionate minds with practice. In this episode, Diana talks with Dennis Tirch and Laura Silberstein-Tirch about Compassion Focused Therapy, how they apply the principles of compassion to their family and in their work as founders and director of the Center for Compassion Focused Therapy. Listen in to hear heartfelt insights for a more compassionate future.
Listen and Learn:
Why it’s so hard to be compassionate when we feel threatenedWhy we have an inner critic and how to respond when it shoes itThe core qualities to develop to build a more compassionate mindHow compassion is different from kindnessHow we can respond to a long, dark winter with compassionHow we can heal divides with compassionWhat yoga and compassion focused therapy have in commonSuggestions to build a more compassionate future together
* The ACT Practitioners Guide to the Science of Compassion by Dennis Tirch, Benji Schoendorff, and Laura Tirch* How to be Nice to Yourself by Laura Silberstein-Tirch* Stephan Porges on the Polyvagal Theory* The Compassionate Mind Foundation
About Laura Silberstein-Tirch
Dr. Laura Silberstein-Tirch
Laura R. Silberstein-Tirch, PsyD, is the Director of the Center for Compassion Focused Therapy., and serves as an Adjunct Assistant Professor at Albert Einstein College of Medicine of Yeshiva University. Dr. Silberstein-Tirch is a clinical supervisor and compassion-focused therapy (CFT) trainer who presents internationally on mindfulness and compassion and is an author of 3 books, including “How to Be Nice To Yourself." She is a founder and Past-President of the New York City chapter of the Association for Contextual Behavioral Science and the Compassionate Mind Foundation USA. Her research interests include psychological flexibility and emotions as well as CFT for anxiety and depression.
About Dennis Tirch
Dr. Dennis Tirch
Dennis Tirch, Ph.D. is the Founder of The Center for Compassion Focused Therapy (CFT) in NYC, Past-President of The Association for Contextual Behavioral Science (ACBS), President of The Compassionate Mind Foundation, North America and an Associate Clinical Professor at The Icahn School of Medicine at Mt. Sinai, NYC. He is an internationally acknowledged expert psychotherapist, supervisor and trainer in CFT, Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT) and Buddhist Psychology (BP). Dr. Tirch is an author of 7 books, numerous book chapters and peer-reviewed articles on mindfulness-based psychotherapies. Dr. Tirch regularly trains CFT and ACT globally, through workshops and courses in-person and online. His work has been covered by The New York Times, The Wall Street Journal, The Washington Post and NPR among other media outlets. Through regular Twitter and other social media posts, Dr. Tirch shares compassion focused insights with tens of thousands of people each day. Dr. Tirch is an Ambassador for the Ram Dass Fellowship, and an advocate for yoga, sobriety, and vegetarian/vegan living. Dr. Tirch is a Zen dharma holder, lay teacher of Sharma.
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A Gift For You - Soothing Rhythm Breathing (re-release)
Join Diana for a short but sweet Soothing Rhythm Breathing break!
Soothing Rhythm Breathing is an exercise from Compassion Focused Therapy. It is particularly helpful when you feel anxiety, anger, or other emotional dysregulation. Soothing Rhythm Breathing stimulates the vagus nerve, increases heart rate variability, and activates the Parasympathetic Nervous System. Soothing Rhythm Breathing shifts your body/brain systems from drive and threat toward safeness and compassion.
* 131. COVID-19 Anxiety, Cultivating Safeness, and Polyvagal Theory with Dr. Stephen Porges* 81. A Gift For You: 10 Min Breathing Meditation* 70. A Gift For You: Loving-Kindness Meditation* A Gift For You: Pranayama Breathing Meditation
Microaggressions, Mental Health Disparities, and Racial Trauma
Microaggressions. These small, often unintentional acts of racism are probably affecting you more than you know! In this week’s podcast episode, Dr. Monnica Williams, author of Managing Microaggressions: Addressing Everyday Racism in Therapeutic Spaces and co-author of Eliminating Race-Based Mental Health Disparities: Promoting Equity and Culturally Responsive Care across Settings, and our co-host Debbie discuss microaggressions in therapy spaces, race-based mental health disparities, and racial trauma. Join us for an informative episode, where we can grow and learn together!
"Good people can and do commit acts of racism."
Dr. Monnica Williams
Listen and Learn:
* What microaggressions are and why they’re so pervasive
* The different categories of microaggressions
* How microaggressions have affected Debbie and Dr. Williams personally
* How self-identity impacts the occurrence and aftermath of microaggressions
* How subtle, covert microaggressions impact race-based Mental Health treatment disparity
* The psychological impact of microaggressions and racial trauma
* Dr. Monnica Williams’s recommendations for the mistakes therapists make in therapy
* Dr. Monnica-approved methods for pointing out, apologizing for, and validating the experience of microaggressions if you commit one (as we all do sometimes!)
Resources Mentioned on the Podcast:
* Link to our sponsorship page
* Follow Dr. Monnica on Twitter: @DrMonnica
* Visit Dr. Monnica’s website: http://www.monnicawilliams.com
* Dr. Monnica’s blog on psychology today: Culturally Speaking
* Dr. Monnica’s book: Eliminating Race-Based Mental Health Disparities: Promoting Equity and Culturally Responsive Care across Settings
* Dr. Monnica’s book: Managing Microaggressions: Addressing Everyday Racism in Therapeutic Spaces
About Monnica Williams:
Dr. Monnica Williams is a board-certified, licensed clinical psychologist, specializing in cognitive-behavioral therapies. She is an Associate Professor in the School of Psychology at the University of Ottawa, Canada Research Chair in Mental Health Disparities, and Director of the Laboratory for Culture and Mental Health Disparities. She is also the Clinical Director of the Behavioral Wellness Clinic, LLC in Tolland, Connecticut, and she has founded clinics in Kentucky, Virginia, and Pennsylvania. Dr. Williams completed her undergraduate studies at MIT and UCLA. She received her doctoral degree in clinical psychology from the University of Virginia. She was an assistant professor at the University of Pennsylvania School of Medicine in the Department of Psychiatry for four years, where she worked with Dr. Edna Foa who is a world renowned expert on OCD and PTSD. She was also a director of the Center for Mental Health Disparities at the University of Louisville.
Customer ReviewsSee All
My Favorite Podcast
I am constantly amazed by the variety of guests interviewed on this show! I have learned so much just by listening to what feels like a conversation among friends. I really appreciate the care that goes into the interviews. Reading other reviews I was worried that the sound quality wouldn’t be good, but I can understand everything. I am just so thankful that I’ve found a podcast that brings so much helpful information to my life!
I am a professor and LPC and have found the podcast incredibly helpful and enjoyable. The hosts are authentic and share their experiences and expertise in a clear and engaging manner. I look forward to each new episode and have gone back to the archives and listened to many episodes. Love the habit change ones where the hosts share their own goals and efforts. The podcast is a great treasure and I am so thankful for the work done by the hosts !
Excellent info - but...
Question: All of these psychologists have the voice tone of a young girl. The quality of their voices - high-pitched - does not lend an air of authority or maturity. Maybe a voice coach would be helpful.