Summary

Justin and Challee delve into the topic of test anxiety, a shared experience as they both prepare for their social work board exams. They discuss the emotional toll that test anxiety can take, emphasizing that such feelings are common and not a reflection of one's worth or abilities. They share personal insights on how they have been coping with the anxiety, including the importance of understanding one's learning style and the psychological barriers that can arise during preparation. They also touch on practical strategies for managing anxiety, such as grounding techniques, deep breathing, and the significance of self-care leading up to the test day.

The conversation highlights the pressures associated with high-stakes testing, including financial implications and the fear of failure. Justin and Challee explore the importance of support systems, both in-person and online, while cautioning against negative influences in online groups. They conclude with a reminder that tests are assessments of knowledge and skills, not measures of personal worth, and encourage listeners to be kind to themselves throughout the preparation process. This episode serves as a valuable resource for anyone facing similar challenges, offering both empathy and practical advice.

Takeaways

-"This test does not define me and it's not connected to my worth as a person."

-Being kind to ourselves is something we don't think about a lot with this.

-Self-care is not a waste of time, people. It's good for you.

-The test is assessing your problem-solving ability, not your worth as a person.

-We need to listen to ourselves in the ways that we need to show up for ourselves.

Chapters

00:00 Introduction to Test Anxiety

05:01 Coping Strategies for Test Anxiety

17:11 Preparing for Test Day

25:56 Identifying and Managing Anxiety Symptoms

34:40 Final Thoughts and Takeaways

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Summary

In this episode, Justin and Challee explore the concept of self-sabotage, discussing its definition, causes, and manifestations in various aspects of life, including relationships and mental health. They delve into the fear of success and change, the impact of self-worth on behavior, and strategies for overcoming self-sabotage. The conversation emphasizes the importance of self-awareness, accountability, and kindness towards oneself in the journey of personal growth.

Takeaways

-Self-sabotage is acting against our own goals.

-Fear of success can lead to self-sabotage.

-Change is uncomfortable and can trigger self-sabotage.

-Self-sabotage often appears in relationships.

-Low self-worth can prevent us from pursuing opportunities.

-Mental health can be sabotaged by anxiety and avoidance.

-Accountability is crucial in overcoming self-sabotage.

-Being kinder to ourselves helps combat self-sabotage.

-Journaling can aid in recognizing self-sabotaging behaviors.

-Discussing self-sabotage with trusted individuals can provide support.

Chapters

00:00 Understanding Self-Sabotage

04:21 Examples of Self-Sabotage

08:13 The Psychology Behind Self-Sabotage

12:32 Self-Sabotage in Relationships

16:41 Challenging Self-Sabotage

19:37 Strategies for Overcoming Self-Sabotage

Summary

In this episode, Justin and Challee explore various myths surrounding mental health, discussing the prevalence of mental health conditions, the impact of stress and trauma, and the importance of therapy. They debunk common misconceptions about violence and mental illness, emphasize the significance of mental health care, and address the unique challenges faced by teenagers today. The conversation highlights the need to reduce stigma and normalize discussions about mental health, while also clarifying that mental health conditions can improve with proper treatment and support.

Takeaways

-Mental health conditions are more common than perceived.

-Stress, trauma, and genetics significantly impact mental health.

-The myth that people with mental health conditions are violent is false.

-Therapy can benefit anyone, regardless of their current mental health status.

-Teenagers today face unique mental health challenges due to social media.

-Mental health is equally important as physical health.

-Recovery from mental health conditions is possible with support.

-Willpower alone does not cause or cure mental illness.

-Open conversations about mental health can reduce stigma.

-Seeking help should be a stress-free process.

Chapters

00:00 Introduction to Mental Health Myths

02:01 Understanding Mental Health Conditions

05:25 The Impact of Genetics and Environment

07:19 Debunking Violence Myths

07:26 Therapy: A Tool for Everyone

11:40 Mental Health in Children and Teens

15:11 The Importance of Treatment and Support

15:19 Understanding Anxiety Management

18:39 The Importance of Mental Health

20:57 The Connection Between Mental and Physical Health

23:23 Normalizing Mental Health Conversations

25:59 Navigating Mental Health Support

26:19 Debunking Myths About Mental Illness

Summary

In this episode, Challee asks Justin to share his journey from being a student to becoming a clinician, discussing the challenges and adjustments he faced during this transition. He reflects on the feelings of imposter syndrome, the importance of support from peers and family, and the newfound freedom in scheduling as a clinician. The conversation emphasizes the significance of acknowledging accomplishments and the various career opportunities available in the field of social work.

Takeaways

-Justin graduated with a master's in social work.

-Transitioning from intern to clinician can be challenging.

-Adjusting to life after school involves redefining productivity.

-Imposter syndrome is a common feeling among new graduates.

-Receiving praise can be uncomfortable but is important to acknowledge.

-Scheduling freedom as a clinician is a significant adjustment.

-Support from peers and family is crucial during transitions.

-There are many career opportunities in social work.

-Stepping outside of comfort zones is necessary for growth.

-Reflecting on one's journey can provide clarity and confidence.

Chapters

00:00 Celebrating Graduation and Transitioning Roles

05:13 Navigating Imposter Syndrome

10:28 Embracing Scheduling Freedom

15:38 Finding Support and Building Confidence

20:55 Reflecting on the Journey

Summary

In this conversation, Justin and Challee discuss the emotional challenges many face during the holiday season, particularly around Christmas. They emphasizes the importance of acknowledging one's feelings, reaching out for support, and breaking away from traditional expectations. The conversation highlights the significance of community and connection during difficult times, encouraging listeners to share their experiences and support one another.

Takeaways

-You don't have to do it by yourself.

-It's okay to reach out for help.

-Acknowledge your feelings about the holidays.

-Reach out to friends or family who may be struggling.

-Breaking from traditional expectations can be liberating.

-There are resources available for those in need.

-It's important to share holiday traditions that resonate with you.

-Community support is vital during tough times.

-Don't hold yourself to a perfect expectation during the holidays.

-Encourage others to share their experiences and traditions.

Chapters

00:00 Navigating Holiday Stress and Loss

08:58 Finding Joy Amidst Change

17:59 Creating Meaningful Experiences Over Material Gifts

25:23 Reaching Out and Seeking Support

Summary

In this conversation, Justin and Challee discuss the pressures of parenting during the holiday season, particularly around Christmas. They explore various themes such as the challenges of managing holiday traditions, the expectations surrounding gift-giving, and the importance of creating memorable experiences for children. They also touch on the complexities of navigating split households during the holidays and emphasize the need to embrace imperfection and authenticity in holiday celebrations.

Takeaways

-Challee shares her experience of becoming a parent and the joy of her new daughter.

-The elf on the shelf tradition can create pressure for parents to perform.

-Gift-giving from Santa can lead to unrealistic expectations among children.

-It's important to balance gifts from Santa and parents to avoid feelings of inadequacy.

-Creating unique family traditions can lead to more memorable experiences than material gifts.

-Parents often feel overwhelmed by the pressure to create a perfect holiday.

-Splitting holidays between households requires clear communication and setting boundaries.

-Children often remember experiences over material gifts during the holidays.

-Embracing imperfections can lead to more authentic and enjoyable celebrations.

-It's essential to prioritize joy and connection over societal expectations during the holidays.

Chapters

00:00 Welcoming New Beginnings

02:50 Navigating Holiday Parenting Pressures

06:04 The Santa Dilemma: Gifts and Expectations

08:56 Creating Memorable Traditions

12:13 Managing Split Households During the Holidays

15:08 Embracing Imperfection in Holiday Celebrations

27:54 Finding Joy Beyond Perfection

Summary

In this episode, Justin explores the concept of productivity shame and the guilt associated with resting. He discusses how societal and cultural pressures contribute to our feelings of inadequacy when we take time for ourselves. The conversation emphasizes the importance of untangling self-worth from productivity, setting healthy boundaries, and redefining what rest means to us. Justin shares personal experiences and insights on how to challenge productivity shame, set realistic goals, and prioritize self-care for better mental and physical health.

Takeaways

-Guilt with rest often stems from productivity shame.

-Self-worth should not be tied to accomplishments.

-Cultural expectations can create pressure to be productive.

-Rest can mean different things for different people.

-Acknowledging small accomplishments is important.

-Setting boundaries helps manage productivity shame.

-Realistic goal setting can reduce feelings of inadequacy.

-Self-care is essential for mental health.

-Finding balance in identity is crucial for well-being.

-Long-term neglect of self-care can lead to serious health issues.

Chapters

00:00 Understanding Productivity Shame

05:48 Untangling Self-Worth from Accomplishments

10:41 Finding Balance in Identity

15:32 Realistic Goal Setting

20:44 Long-Term Effects of Productivity Shame

26:32 NEWCHAPTER

Summary

In this episode, Justin explores the significance of self-care and meditation, emphasizing the importance of self-compassion and understanding one's emotions. He shares personal experiences with meditation as a grounding tool, discussing how it has helped him manage racing thoughts and negative self-talk. The conversation highlights the need for a sustainable meditation practice and the benefits of being present in the moment.

Takeaways

-Self-care can take many forms beyond traditional methods.

-Meditation helps in understanding and controlling racing thoughts.

-Self-compassion is crucial for mental well-being.

-Taking time for oneself is a sign of worthiness.

-Meditation can be adapted to fit individual needs.

-Grounding techniques can improve emotional awareness.

-Being present enhances relationships and personal fulfillment.

-Meditation can help distinguish between anxiety and physical needs.

-Creating a habit of meditation can lead to personal growth.

-Prioritizing self-care is essential for managing stress.

Chapters

00:00 Introduction to Meditation and Self-Care

05:56 Finding Time for Ourselves

10:44 Creating a Structured Meditation Practice

11:40 The Importance of Self-Care

16:32 Meditation as a Tool for Self-Discovery