The Mental Health Coach | Coping Skills, Boundaries, Grief, Trauma, Marriage Counseling

As we close out 2024 and look ahead to 2025, this final episode of the year is all about celebrating progress, reflecting on what matters most, and embracing the power of pivots. Join me as I share: Why celebrating small wins can boost your motivation and mental wellness. The importance of taking time to reflect and set intentional goals for the year ahead. How to make decisions that align with your values by saying yes to the right things and no to the rest. The power of pivoting when life calls for change. I’ll also share an exciting announcement about a new joint project for therapists, where you can stay connected with me moving forward, and a heartfelt thank-you to everyone who has supported this podcast. If you’ve enjoyed this journey, I’d love it if you shared a review—it helps keep the door open for a potential return! Stay Connected:www.jenalley.com https://www.instagram.com/jen.alley.therapist/ Thank you for being part of this community—here’s to a meaningful 2025!

In this eye-opening episode, I sit down with Erin Williamson, the Chief Programs & Strategy Officer at Love146, an organization dedicated to ending child trafficking and exploitation. With over 20 years of experience working with victims of crime, Erin has become a leading voice in the fight against child exploitation. At Love146, she has developed and implemented prevention education and survivor care programs that have supported over 900 youth. Together, we discuss the critical role modern parents play in safeguarding their children in today’s tech-driven world. Erin shares practical strategies for managing technology use, recognizing warning signs of exploitation, and fostering open communication with kids to build trust and resilience. Whether you’re considering giving your child their first phone or looking for ways to empower your family, this episode offers invaluable insights and tools to help you navigate parenting in the digital age. Tune in to learn how to protect your children and equip them to thrive safely and confidently in an ever-evolving world. Resources: https://love146.org/ Practical Tips For Keeping Your Kids Safe: https://love146.org/caregivers/ Want to work with me? You can learn about the services I offer at www.jenalley.com Freebies Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

The holidays are here—and while they can be magical, they can also take a real toll on our mental health. Between the Hallmark-worthy fantasies and the messy realities of family drama, unmet expectations, and endless obligations, it’s no wonder so many of us feel anxious, overwhelmed, or even downright depleted during the “most wonderful time of the year.” For some, the season brings an even deeper layer of challenge—grief, loneliness, or navigating the first holiday without a loved one. If that resonates with you, know that you’re not alone, and we’ll explore those topics in an upcoming episode. In today’s episode, we’re focusing on the everyday mental health stressors of the holidays. We’ll unpack practical strategies to protect your peace, set boundaries, and focus on what truly matters. Resources: The Art of Gathering by Priya Parker Boundaries: The Mental Health Coach Episodes 40 and 41 Gratitude: The Mental Health Coach Episode 33 Want to work with me? You can learn about the services I offer at www.jenalley.com Become a Mental Health Coach Insider! Freebies Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts! Crisis hotlines: Text HOME to 741741 (for any crisis) 24/7 hotline Call or text 988 or chat 988lifeline.org (suicide and crisis lifeline) 24/7

We’re kicking off a series on navigating mental and relational health during the holiday season. For many, the holidays can bring anxiety, sadness, grief, and loneliness. Today, we're diving into something that many of us feel but don’t always talk about—holiday stress. Why can this season, which is often advertised as "the most wonderful time of the year," feel so challenging and emotionally draining for so many of us? If you're feeling the weight of the holiday season creeping up, you're not alone. Today, we’ll explore some of the common sources of holiday stress and share strategies to help you navigate this time of year with more peace and intention. Resources: Navigating Holiday Stress: A Free Self-Care and Boundaries Workshop (Register here) 5 Steps to Identifying and Prioritizing Self-Care Workbook Want to work with me? You can learn about the services I offer at www.jenalley.com Become a Mental Health Coach Insider! Freebies Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Conflict is inevitable in any close relationship. What's important isn't that we avoid rupture but the desire, skillset, and ability to repair. In this episode, we’re diving into what it means to experience rupture and repair in relationships—and how this can build resilience, deepen intimacy, and foster personal growth. We’ll explore why ruptures happen, how to recognize when they occur, and outline practical steps to repair and rebuild with the people who matter most to us. Want to work with me? You can learn about the services I offer at www.jenalley.com Become a Mental Health Coach Insider! Freebies Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Welcome to this episode of The Mental Health Coach podcast! This week is OCD Awareness Week, and we’re diving into an important conversation about obsessive-compulsive disorder with a special guest, Carrie Bock. Carrie is a Licensed Professional Counselor who specializes in helping people navigate the challenges of OCD. Together, we’ll explore the difference between OCD and anxiety, what exacerbates symptoms of OCD, how it impacts people's lives, and what effective treatment looks like. OCD Awareness Week is dedicated to raising awareness, reducing stigma, and providing education about OCD. People with OCD often experience significant distress and impairment in their daily functioning due to their symptoms and around 1/3 of people with OCD do not receive the treatment that they need. Many misconceptions surround the disorder, and this week is an opportunity to provide important information about OCD while dispelling myths and encouraging those who are struggling to seek the treatment they need. Whether you're seeking a better understanding of OCD or looking for ways to support someone with it, this episode is packed with valuable insights. Let’s dive in! About Our Guest: Carrie Bock, LPC www.carriebock.com Podcast: Christian Faith and OCD Instagram: @christianfaithandocd Hi friend!If you've been around for a while, you know I'm passionate about helping you feel less overwhelmed and more connected to yourself and your loved ones. Just like physical fitness or achieving work and financial goals, good mental health requires intentionality—building routines, structure, and practices that support your well-being. If you're ready to feel more present and less stressed, the first step is identifying the practices that work best for you and making them a priority. That's why I created a free guide: 5 Steps to Discover and Implement Your Non-Negotiables: A Busy Parent’s Guide to Feeling Less Overwhelmed and More Present. This guide will help you uncover what you need to feel grounded and give you a plan to make it part of your daily life. Get your free copy today! Want to work with me? You can learn about the services I offer at www.jenalley.com Become a Mental Health Coach Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Last week on the podcast, we had my long-time mentor, friend, and colleague, Juliane Taylor Shore on to talk about her book, Setting Boundaries that Stick. Since that conversation, I have continued to think about boundaries and wanted to highlight a few takeaways from our conversation and also share some other thoughts I have been having about how boundaries are so important, especially as we navigate caring for ourselves, our families, and our relationships. In this episode, we will discuss: How we know we need to set a boundary Why boundaries are an essential part of self-care and relational health for parents Whether our boundaries are too porous or too rigid The difference between a complaint, demand, request, and boundary The importance of taking time outs in relationships How boundaries protect us AND our relationships The grief that come up when we make requests and others aren't willing to meet our need or request Want to work with me? You can learn about the services I offer at www.jenalley.com Become a Mental Health Coach Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Did you know that nearly 50% of marriages in the U.S. end in divorce, often leaving parents and children emotionally overwhelmed? In this episode, I’m joined by family law attorney and advocate Charles Jamieson to explore actionable steps to help save your marriage, collaborative approaches to navigating divorce that reduce conflict and cost, and important options you need to know when facing this challenging process. Whether you're working to repair your relationship or moving through a separation, this conversation provides valuable guidance for navigating one of life’s toughest transitions. About our guest: Charles Jamieson, a legal luminary with over 40 years of experience, leads the esteemed Law Firm of Charles D. Jamieson, P.A. Specializing in family rights in divorce cases, he is board-certified in Marital and Family Law, serving as a trusted attorney across more than 20 states. Charles is not only an astute legal mind but also an advocate for vulnerable families, emphasizing a lifelong dedication to equity, integrity, and transformative advocacy. Additional Interviews With Charles: How to Split A Toaster: Prenups: The Key to an Amicable Divorce? with Charles Jamieson UnDeletable Dad: #60. False Allegations with Attorney Charles Jamieson Intentional Divorce Insights:Things Your Divorce Attorney May Not Tell You but Should Talking About Kids: How the legal choices you make during a divorce impact family well-being with Charles Jamieson Connect With Charles Jamieson Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

In this episode, we are doing a Q&A where I address three questions from listeners of the podcast: 1. How do I help my college student who is spiraling on the phone with anxiety? 2. I feel paralyzed in my creative endeavors due to perfectionism and fear of failure. What do I do? 3. How do I balance accountability and compassion both in parenting and with myself? If you have a question or topic suggestion for the podcast, I'd love to hear it. You can submit it at www.jenalley.com/podcast Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Change is an inevitable part of life, but that doesn't make it any easier. Whether you're sending your little one off to school for the first time, settling your kid into their college dorm room, or navigating a major life shift like a new job or moving homes, transitions can be tough. In today's episode, we're diving into the messy, often emotional journey of navigating life's big changes. In this episode, we are going to look at transition through the lens of some of Dr. Brené Brown’s work and identify practical strategies for helping ourselves as we navigate transition. Resources: Mental Health Daily Tracker Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion Episode 31: Tangible Tips if You Are Feeling Overwhelmed or Burned Out Rising Strong by Brené Brown Today's Sponsor: https://realtyit.com/ - Contact to design your dream website. They built my website (jenalley.com)- check it out! Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Many studies over the past decade have found that people who consciously implement gratitude into their lives tend to be happier and less depressed. While it may sound cliché, there is science to support that practicing gratitude positively impacts our physical, social, emotional, and mental health! Resources: The 4 A's of Appreciation According to Brian Tracy: Appreciation: Actively recognizing and valuing the positive aspects and people in your life Acknowledgement: Consciously acknowledging the good things and feeling thankful for them Admiration: Admiring the qualities, skills, or achievements of others and yourself Affection: Showing love and fondness for the people and things that positively impact your life Guided mediations for gratitude: https://www.mindful.org/5-guided-meditations-to-fill-your-heart-with-gratitude/ Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

It can be hard as an adult to prioritize and find time to take care of our own wants and needs. As a parent, it can feel even harder. The consequences, though, of not identifying and prioritizing our own needs are dire. We might be more on edge with our kids and partners, we might experience chronic unhappiness, and we might experience greater symptoms of anxiety and/or depression. Today, we are going to talk about how to identify and prioritize your needs and take ownership over your own life, even as a busy adult. Resources and Related Episodes: Episode 4: The Power of Self-Talk: Unlocking the Magic of Self-Compassion Episode 6: Emotions: What They Are, Why They Matter, and How to Navigate Them Episode 8: Organization, Routines, and Non-Negotiables to Decrease Stress + Improve Your Mental Health Book: Real Self Care by Poojah Lakshmin Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!

Did you know your brain holds the key to transforming your health? By retraining your brain, you can calm your nervous system and promote healing from within. Brain Retraining Coach Katie Nickerson shares her knowledge of the nervous system and practical exercises to help move our nervous systems back into a felt sense of safety. She also offers her story of moving from chronic illness back to health through brain retraining (and no, it’s not just positive thinking or all in your head). In this episode, Katie explores the need for us to be aware of what state our nervous systems are in to protect our own health and to help ourselves heal from negative feedback loops. Be sure to check back next week for Part 2 of our interview! Want to learn more about Katie or work with her? You can find her here: Free consult Sign up: https://calendly.com/katienickersoncoaching/30minEmail: katie@abodehealingco.comWebsite: https://abodehealingco.com/IG: @abodehealingcohttps://www.instagram.com/abodehealingco Next Steps: Want to work with me? You can learn about the services I offer at www.jenalley.com Join the Community! Become a Modern Family Mental Health Insider! Visit me at www.jenalley.com Follow me on Instagram @jen.alley.therapist Leave a written review on Apple Podcasts!