Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988.

This final episode reviews and reflects on the material you have covered so far. You will hear Jamie and Sandy go back over the victory proclamations from past episodes and encourage you to honor yourself, show up for yourself, and work towards improved mental health and overall, well-being.

You are encouraged to follow along and complete the task for this episode.

Victory Proclamation I have the capacity to flourish! My feelings of anxiety, depression, and loneliness have decreased. I notice myself and I am seen by the world around me. I am intentional about striving for a state of successful, satisfying, and productive engagement with my well-being. 

Task: 

This week your task is an invitation. An invitation to notice your growth through the last 8 weeks of listening to this podcast. 

• What do you notice about your growth?
• What do you notice about your anxiety? How did it decrease?
• What do you notice about your depression? How did it decrease?
• What do you notice about your loneliness? How did it decrease?
• What do you notice about your well-being? How did it Increase?
• What do you notice about your flourishing? How did it Increase?
• Are you able to claim the victory proclamations throughout each episode? 
• What will you do to remain committed to your overall well-being?

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

In this episode, We will discuss how your well-being can impact the spiritual domain. You will hear Jamie and Sandy talk about belonging to self and identifying your core values. This domain is the hardest one to define and specifically identify, so listen in for tips on how to understand spirituality.

You are encouraged to follow along and complete the task for this episode.

Victory Proclamation I belong to myself and my values and through this I am connected to the world around me.

Task: 

Find a time to be in the present moment to engage your mind, body, senses, and soul. 

Sit, relax, breath…

Take notice:

• What do you see?
• What do you hear?
• What do you smell?
• What do you taste?
• What are you touching?
• What are you thinking?
• What are you feeling?

This is you!

• Take five deep breaths in and out. 

Next, identify your two core values. Journal about each

• List the 5 domains – how do you find purpose and meaning in each domain?
• Identify one domain that you would like to build more  purpose and meaning. 
  • How might you live into your values in this domain? 
  • Set a goal to invite more purpose and meaning into that domain.

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

In this episode, We will discuss how your well-being can impact the social domain and how important reciprocal relationships are for your happiness. Over the course of this episode, you will be provided with tools and concepts necessary to build your social confidence and to counteract loneliness, feelings of being left out, and isolation.

You are encouraged to follow the answer the questions in this episodes task, and to engage in conversations with other people and assess your current relationships.

Victory Proclamation I honor myself by courageously seeking connections that validate, uplift, and support me.  

Task: 

Engage in conversation with someone that you encounter each day. Think about your interactions this week.  As you do, respond the to the following questions. 

• Who are your top 10 relationships-those you spend time with?
• Do these significant relationships honor you…allow you to be who you are, accept YOU?
• Are some of these people critical and/or devaluing, do they ask you to be who they want you to be, instead of the real you? 
• Do you find joy and happiness with those individuals who you consider to be personal relationships?
• Is there someone missing in your social landscape and how can I be courageous and reach out? 

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

On this episode of Mental Health Pod Squad, hosts Jamie and Sandy discuss the next domain of wellness which is your Psychological/Emotional domain. You will hear them go over how to identify your feelings, the importance of expressing emotions, and developing ownership of your feelings and emotions. They will also talk about optimism and some activities you can use to grow in this domain.

Listeners are encouraged to spend intentional time completing the tasks discussed in the episode, such as looking inward and reflecting on how to create growth. Jamie and Sandy suggest keeping a journal to further engage with the material and provide tips on nurturing and nourishing each domain.

Victory Proclamation I am able to identify, understand, and express my emotions, inviting optimism and well-being into my life. 

Task: 

• Identify at least 20 emotions and write them in your journal.
  • Use the internet if you have trouble identifying new emotions and to use the correct vocabulary to describe them.
• Throughout the week as you identify an emotional response happening in your body or your mind is ruminating on a thought, identify the feeling from your emotional vocabulary list
  • Add emotions if you need to
• Once you have the emotion complete the I feel statement:
  • I feel ________________about/when__________________because.
• Identify, understand, put a voice to your feelings.
• If you need help, go back and listen to the example shared by Jamie & Sandy.

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

On this episode of Mental Health Pod Squad, hosts Jamie and Sandy discuss the cognitive domain and how it is impacted by mental health issues. They explain the left brain/right brain dominance theory and how to fuel the mind, such as recognizing when negative thoughts arise and reframing them in a positive way. They also provide a step-by-step guide to reframing and emphasize the importance of recognizing our thoughts and developing skills to support our cognitive functioning.

Listeners are encouraged to spend intentional time completing the tasks discussed in the episode, such as looking inward and reflecting on how to create growth. Jamie and Sandy suggest keeping a journal to further engage with the material and provide tips on nurturing and nourishing each domain.

Victory Proclamation I am in control of my mind. I have the capacity to reframe and the power to take ownership of my thoughts.  

Task: 

• Throughout your week note times that you had any these thoughts and finish the sentence stems:
  • I must----------
  • I have to---------
  • I should----
  • I am so dumb
  • I must—
  • I can’t-----
• Select a few sentence stems and write them with your answers in your journal
• Beneath the sentence stem…reframe the sentence by using one of the following:
  • I would like to
  • I choose to
  • I want to look at this
  • I feel_______ and I would like to change (or set a boundary around) 
• If you need help, go back and listen to the example shared by Jamie & Sandy.

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

• Take a walk, go swimming, lift some weights, go for a run, play pickleball or some other sport.
• Do something to improve your nutrition like... being mindful of your portion sizes, substitute a chocolate bar for an apple, or drink more water than you did yesterday.
• Do something to increase your rest. Set a bedtime, take a moment in your busy day to pause and reflect, engage in mindfulness. No music, no phones – don’t distract yourself. Notice your surroundings. Notice your body – is your jaw clenched? Just notice. 
• Journal your experience. Think about some of the ways you will increase your physical health this week. How can you support your well-being through physical health and more fully live into your victory proclamation. 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

On this episode of Mental Health Pod Squad, Jamie and Sandy, discuss the importance of self-exploration, self-esteem, and self-care. They introduce the concept of the whole person philosophy, which includes physical, cognitive, psychological/emotional, social, and spiritual domains of health and well-being. They emphasize the importance of self-care and suggest setting aside time for it.

Listeners are encouraged to spend intentional time completing the tasks discussed in the episode, such as looking inward and reflecting on how to create growth. Jamie and Sandy suggest keeping a journal to further engage with the material and provide tips on nurturing and nourishing each domain.

Victory Proclamation I am enough. I experience a state of successful, satisfying, and productive engagement with my life. 

Task: Find a quiet space and 15-20 minutes, consider your Well-Being in the Five Domains

• On a piece of paper, list the 5 Domains 
• Write 1 thing that you will try to implement in the next week to increase well-being in each of the 5 areas. 
• If you need help, go back and listen to the example shared by Jamie & Sandy.

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally and advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being. 

Episode 1: Introduction to “The Mental Health Pod Squad” 

Disclaimer: This podcast is not a substitute for professional treatment or advice. Please seek help from a licensed professional if you feel you or a loved one needs help. National Suicide Hotline Dial 988

On this episode of Mental Health Pod Squad, Jamie and Sandy discuss how to support mental health and well-being. They provide tips on how to look at the holistic self, including physical, social, emotional, spiritual, and cognitive domains.

Listeners are encouraged to spend intentional time completing the tasks discussed in the episode, such as looking inward and reflecting on how to create growth. Jamie and Sandy suggest keeping a journal to further engage with the material and provide tips on nurturing and nourishing each domain.

Victory Proclamation I experience an improved mental health and well-being as I implement the concepts throughout this podcast program.

Task: Find a quite space and 15-20 minutes. Take time to think about your personal MH and WB.

• What are your initial thoughts about how anxiety, depression, loneliness currently impact your life.
• What are your thoughts when you describe your personal well-being?
• Set 2-3 goals for your personal mental health and well-being. Write them down and place them in a spot where you can review them over the next 8 weeks.

Be sure you subscribe and leave a review!

About Jamie

Jamie is licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 10 years of experience working as an RT in mental health, she now is a professor at the University of Utah. Jamie is an ally advocate and for college students and their mental health and well-being!

About Sandy

Sandy is also licensed in the State of Utah and certified nationally as a Recreational Therapist (RT). With over 48 years of experience working as an RT in mental health. She taught at the University of Utah for over 30 years and has focused her work on self-esteem, mental health, and wellness. Sandy is now retired and continues to advocate for mental health and well-being.