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Welcome back to BeREAL! Diana and Ednesha are hopping on this week to talk a little bit about the importance of a break. In honor of this, BeREAL is also announcing a short hiatus until the end of March.    The duo talks about how they are needing to pivot yet again after two year in the pandemic. When fatigue begins to set in, it is important to slow yourself down before your body makes you slow down. In honor of this, and her 40th birthday approaching, Ednesha announces that she needs a little vacation soon. Diana and her brainstorm where she could go on her Eat, Pray, Love adventure. They discuss different beaches and mountains around the globe that could make amazing destination spots.    Diana talks about what she has learned about herself from traveling solo. She shares a story about her first trip by herself to Paris, and offers Ednesha many options of what to do on her solo trip.    Lastly, the women discuss the break they will be taking until the end of March. We wish all the listeners an amazing few months until then, and want to express our deepest gratitude for tuning in for these past two years.    For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to the Indigo108 takeover for BeREAL. This week, Liz is joined by Shamina Rao to talk about the role of a full spectrum care throughout the journey of pregnancy and birth. Shamina is a Full-Spectrum Doula, a Certified Lactation Counselor, & a very soon-to-be IBCLC (Board Certified Lactation Consultant), and a Prenatal Yoga teacher. Shamina introduces herself as a full-spectrum doula, lactation consultant, and a prenatal yoga teacher. Full-spectrum work entails support through all parts of birthing and all forms of birthing. Full-spectrum doulas work with mothers by offering non-judgemental care in situations when the mother intends to keep the baby, and in situations when they don’t. Shamina looks to demedicalize parts of the birthing process, because overly medicalized births often overlook the mother’s needs. Demedicalizing birth also allows non-medical practices, like skin-to-skin, to have a space in the birthing room.    Shamina next explains the importance of full spectrum care as a doula. Every mother is different. They have different values, different medical history, different life stories and their birth process should be respective of this. Holistic doulas look to know and treat the whole person, instead of treating every mother the same. Shamina’s goal is to help mothers move with the world around them, much like Ayurveda strives to do.    Shamina also believes a part of being a holistic doula is helping those around the mother as well. This means helping partners, family, and friends through the pregnancy and birth which will in turn uplift the mother as well. Creating this strong support network for the mother is also important because things can change so quickly during birth. You can plan as much as possible for a birth and then everything changes at the last minute because the mother finds herself in a place she never expected while in labor. Doulas are there to acknowledge when changes occur during birth, because sometimes the mother cannot identify their own internal change in the moment.    To finish off the episode, Shamina discusses the importance of the healthcare providers you choose. Some providers do not work holistically and then the mother’s wishes are not heeded in the birthing process and they are left out of their own pregnancy. It is important to find a provider that shares similar values and will not overshadow your desires during birth. Lastly, Liz guides listeners through a practice she picked up from Shamina.   Thank you so much for tuning into BeREAL this week. Be on the lookout for more episodes in the new year. In the meantime, make sure to check out the previous episodes of the Indigo108 takeover.    For more information on Shamina and her practice, visit the links below:   Website: https://www.shaminarao.com/   Instagram: https://www.instagram.com/shaminarao/   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week, Liz is joined by registered nutritionist and women’s health expert, Emma Bardwell to talk about sleep and the Winter solstice.    Emma begins the episode by introducing herself and her spiritual signs. She is a Pisces. She then proceeds to tell listeners about how she got into her work as a nutritionist. When she began, she noticed that women’s health was severely under researched. Lot of women coming into her clinic were not adequately helped by their previous doctors. This made them resort to googling their conditions, which never ends well.   Her current program looks to make nutrition easy and accessible to all women. Her program lasts at least three months, so she can start to create lifestyle changes with her patients. She also posts a lot of information on social media, so women who can’t afford a three month program have access to help as well. She makes sure to give a variety of information to her many clients because she realizes all women are not the same. She wants her clients to have options so they don’t feel constrained.    Next, the women move onto talking about sleep and the Winter solstice. Emma highlights that there are no magic solutions to food and sleep. When crafting a healthy diet, make sure to consume an appropriate amount of aminoacyl tryptophanes. These are found in poultry, greek yogurt, etc. and are a precursor to melatonin. Meaning they will help foster a healthy sleep routine. Also, be sure to eat lots of B vitamins. If you are vegetarian, you can get them through supplements, however, Emma does not recommend supplements unless necessary. Lastly, magnesium aids with sleep as well.    Outside of diet, there are other ways to craft a proper sleep routine during this Winter solstice. Taking epsom salt baths is one option. Also, listening to your body’s circadian rhythm. Emma recommends exposing your eyes to lots of light in the morning, and little at night. This means limiting screen usage at night. Instead, Emma recommends listeners journal before bed. This way they can set wellness goals and write about what they’re grateful for all while following their circadian rhythm. Emma believes these small changes will make big differences in sleep quality and mood.    Thank you so much for tuning into BeREAL this week. Make sure to check out an all new episode next week. In the meantime, make sure to check out last week’s episode with Tonie Warner.    For more information on Emma or her work, visit the links below:   Website: https://www.emmabardwell.com/   Instagram: https://www.instagram.com/emma.bardwell/   Book: The Perimenopausal Solution   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to the Indigo108 takeover of BeREAL! This week, Liz talks to Tonie Warner, a Brooklyn-based yoga teacher, about wellness for Black women.    Tonie found empowerment and refuge in Yoga in over 15 years of practice and teaching.  She believes that Yoga is a liberation practice, dependent on the liberation of BIPOC.  She did not see this tenet being upheld in dominant studio culture, and with the desire to extend her practice in alignment with her beliefs, she founded Yuja Soul, a dedicated space offering Yoga for Black Women.  Tonie also serves as one of the Practice Coalition’s Principals uplifting trauma-informed Yoga, and also devotes her offerings to The Connective, a cooperative, teacher-owned platform challenging the standards of the wellness industry.  Her classes are known for their physical rigor and open brave space for self-inquiry at the intersection of Yoga philosophy and social justice.    Tonie begins the episode by introducing her spiritual self. She is a Kapha/Pita dosha, as well as a libra sun. She is an immigrant from Dominica and works in Brooklyn as a career yoga teacher and career guide. Her goal is to offer people the bravery that she herself was never offered. She came to her work and her purpose while searching for mothering energy. She found a community through yoga, but also found that she was one of the only Black women in the wellness field.    Tonie talks about how she lets her work “unravel her.” When Liz asks her what conditions make unraveling yourself possible, Tonie says that showing up as her full self means having her blackness and womanhood seen. However, she also highlights the importance that she should not be expected to announce Black excellence and instead she should be able to just be. Her practice allows this by offering silence in the yoga space for all the Black women who attend. She wants women to make sure their labels are authentically theirs and not placed upon them by others.    Lastly, Tonie discusses a bit more about how her actual practice came to be. She traces her history back to working at a fitness clothing start-up that was not a great work environment. She found herself struggling and realized that if she was going to struggle she should at least do what she loves. So, she began teaching yoga. She wanted a space just to practice wellness for Black women and because there were none previously, she created it herself. To close off the episode, Liz leads listeners and Tonie through a meditation practice as always.    Thank you so much for tuning into BeREAL. Be sure to check out a new episode next week. In the meantime, make sure to catch last week’s episode with Diana.   Find out more about Tonie through the links below:   Website: yujayoga.com   Instagram: @yogitones   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Hello and welcome back to BeREAL! BeWELL’s Health and Wellness counselor, Liz Buehler Walker, will be taking over the podcast for the rest of 2021 to talk about the new wellness initiative Indigo108. For the first episode of the takeover, she will be interviewing BeWELL founder, and the usual host of BeREAL, Diana Gasperoni.    Liz begins the episode by asking Diana about her spiritual chart placements. Diana explains that she is a double Virgo as well as a Pitta dominant guided by Vata. As a fun fact, Diana throws out that every room in her apartment has hot pink incorporated into the decor somehow. Liz picks up that color is a way to express our spirituality and the hot pink appeals to Diana because of the fiery nature of Pitta.   Liz continues by asking Diana to talk about why the two of them founded Indigo108. Diana traces the practice all the way back to when she was a yoga teacher in college. She is a big believer of “the body keeps score” and has always encouraged numerous ways through work through trauma both physically and mentally. In therapy sessions, she would ask patients about their pain and what the pain would say were it able to speak. Many patients had a hard time talking about experiences in their bodies. However, it is important for Diana that her patients can find freedom in both body and mind to help them expand their emotions and move forward with life.   Next, the two get into a conversation about how therapists usually just connect with psychiatrists outside of the office. However, there are so many types of wellness practitioners, yet they never communicate together if they are seeing the same patient. It is important for both Diana and Liz that their patients have a treatment team supporting them. Having the Indigo108 within BeWELL allows patients to engage in multiple forms of wellness care and have their practitioners actually communicate and work together for the patient. When you have a team behind you, BeWELL believes that you will notice that you “do” life much more often, instead of letting life be done to you or over-focusing on planning.    To finish off the episode, Liz begins a new tradition: a portable practice. She leads listeners and Diana through an abridged version of what they can expect in Indigo108 sessions while on the journey to feel safe within themselves.    Thank you so much for tuning into the Indigo108 takeover this week. Be on the lookout for another episode next Tuesday!   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! Diana and Ednesha come together for their final episode of the season to look back at all their favorite BeREAL 2021 Memories.   Diana starts off by telling her favorite episode, which is episode 59 with Vanessa Risetto. Diana really appreciated her views on diet culture and her holistic nutrition approach. Ednesha’s favorite was with Riana Milne. Riana spoke about love trauma. She outlined the top ten childhood traumas and spoke on addition and abuse within families. Don chimes in to tell Jess’ favorite episode which was with Dr. Carlton Green. She appreciated the way he bridged education, psychology, and religion. Diana adds on that she enjoyed how passionate and compassionate he was on the subject.    Diana’s next favorite episode was with Michael Lee Scott. Michael came to celebrate Pride Month and talk about the work he does with Broadway Cares and Broadway Bares. Jess also really loved this episode because of her connection to the theatre world through her dance past.    Another one of Diana’s favorites was with Michelle Kuei. Diana liked this episode because it highlighted how different she and Ednesha are. Ednesha was not there that day and Diana came completely unprepared. When Michelle began telling her amazing story, Diana was fascinated because she hadn’t done her research. Despite the lack of preparation, everything still turned out nicely. Another one of Ednesha’s favorites was with Melody Pourmoradi the founder of GiRLLiFE. Ednesha appreciated was Melody had to say about empowering woman, but also about empowering yourself. She resonated with Melody’s message to know what your services are worth.    Lastly, Jess’s third favorite episode was her own episode in the “My First Time” series. She enjoyed promoting therapy to everyone. Diana and Ednesha join in to talk about how much they enjoyed the series as a whole because they heard a variety of reasons why people come to therapy for the first time.    Thank you so much for tuning into BeREAL this year and we hope you have your own favorite 2021 memories with us! Be on the lookout for Liz Buehler Walker’s takeover for the rest of the year.    For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week Diana and Ednesha recap the mental health trends of the year and talk about the learned lessons from 2021.   The two begin by talking about what they’ve been up to recently as New York gets colder. Both have been back to Broadway and talk about what that experience was like. Ednesha also tells listeners about the workbook she is in the process of making.    When they begin to talk about lessons from 2021, the biggest topic is relationships. Over the pandemic people grew apart. As things slowly returned to normal many people still felt disconnected and began to question their friendships. It was hard making time to see others, especially if you were working from home and never got alone time. Ednesha acknowledges that keeping relationships felt like another burden on top of the already stressful year.   Working from home also posed issues to maintaining a healthy work/life balance. Without having a commute, there wasn’t time to shift mindsets from work to home and the two quickly became one. For some jobs, like therapists, it could also indefinitely remain a virtual service. Even though both Diana and Ednesha have returned to the office, they still see many of their clients online.   To remedy the work/life imbalance, people began picking up new wellness routines. Some people found new hobbies like baking or playing an instrument. Others, like Diana, began to meditate more and practice more yoga. Ednesha suggests a wellness app that hosts more trainers of color for those interested. Diana also talks about how influential her Peloton was to her mental health.    To close off the episode, the women talk about what still could improve. They focus specifically on the importance of a good sleep schedule. Many people still aren’t sleeping enough even while working at home. The duo suggests some ways to practice both a better night routine and a better morning routine to make the most out of every day.    Thank you so much for tuning into BeREAL this week. If you haven’t already, go check out last week's episode on the mental health impacts of caregiving.    For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week Diana and Ednesha pay tribute to a friend of the show, Rick. Rick sadly passed away this past week. Something very important to him was caring for his mother. So, Diana and Ednesha are here to talk about the mental health impacts of taking care of aging parents.   Ednesha begins the episode by talking about Black Woman Be Whole. The team is hosting their first in person event very soon. So, if you are interested in attending a Black Woman Be Whole brunch, visit the link here.    Diana’s weekly update revolves around the passing away of her friend Rick. She tells stories about him, and how the suddenness of his passing is affecting her. She talks about how important Rick’s mother was to him, and how he devoted much of his time to her. This leads the women into talking about taking care of aging parents in general. Ednesha shares some statistics about how many hours Americans spend caring for their parents and/or relatives. Most of these people are also working other jobs, because caring for family is not a paid position.    Diana shares her experience with caregiving in her family. Her parents are currently taking care of her uncle. She talks about how it has been difficult for her parents, because her uncle was a very social person and lately has been deprived of most social interaction. Ednesha joins in to talk about her experience caring for her father. She notes that needing assistance can lead many older people into states of depression. This places yet another burden on the caregiver, who is responsible for brightening their day regardless of their personal circumstances.   Next, Don joins the therapists to talk about the differences between raising a child and taking care of aging parents. Don points out that the elderly have already lived a life of freedom and therefore know what they are missing out on - children do not know this freedom yet. Diana adds on that the goal of raising a child is to prepare them for the world, while raising a parent is to give them a better life in the moment.    To finish off the episode, Diana and Ednesha reflect that society is not currently set up for aging. The professional caregiving systems often fail the elderly. However, despite all this our live expectancy is growing.    Thank you so much for tuning into BeREAL this week. If you haven’t already, go check out the previous episode with our dear friend Rick.    For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL and another installment of our “My First Time” series. Today, Ednesha interviews both Diana and her friend Marvin about their first time in therapy.    Ednesha and Diana begin the episode by talking about the recent shift into Fall. They talk about how the cold weather has affected their daily routines (and their heating bills). Soon, Ednesha gets into asking Diana about what initially brought her into therapy. Diana says that her first time in therapy was because she was broken up. She found herself asking questions like “why would I let someone treat me that way?” So, at the suggestion of her roommate, she sought a therapist for clarity. She found therapists through the phone book, and met with a few until she found one that fit her style.    Once with her therapist, Diana did not hesitate to spill everything to her clinician - nothing was off the table. She soon realized she was in a pattern of quitting things and had a hard time accepting compliments. She was looking for a big change in behavior through therapy, but had to realize that it is hard to make big changes. She acknowledged that it is still sometimes hard to go to therapy weekly nowadays. However, she took her own advice of sticking it out and has found lots of personal insight in the therapy office since.    Next, Ednesha brings on her friend Marvin to talk about his first time in therapy. Marvin first went to therapy because he has always been interested in self improvement. In that period of his life he felt out of control and quick to anger and wanted to understand why. His first therapist was a white woman, and that relationship did not last long because he quickly realized she would “whitesplain” this to him. Now realizing that race and gender is important to him in a therapist, he is currently seeing a Black man therapist. He finds this relationship especially helpful because he can say what he wants without having to explain the meaning behind it that often. His therapist already understands.   Like Diana, nothing was off the table for Marvin. He also notes that a lot of therapy has been helping him realize an answer he already knew deep down. Ednesha asks him about the taboo in the Black community that seeking therapy means you’re crazy. Marvin says he used to feel that pressure on him, but upon seeing how beneficial therapy can be he doesn’t feel that anymore. Ednesha also asks if he sees therapy as a “want” or a “need.” Marvin says he sees it as a need because it is important to have a voice of reason in your life that isn’t a friend. Marvin concludes the episode by echoing Dianas advice, stick it out. Change won’t come with one session, it is a process that you should not be scared ro endure.  Thank you so much for tuning into BeREAL this week. Be on the lookout for a new episode next week. In the meantime, make sure to check out last week's episode with Paige! For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! Continuing the series from last week, Ednesha brings on another member of the BeREAL team, Paige, to talk about her first therapist   Ednesha begins the episode with Diana, who recently got back from a trip to Philadelphia. Diana talks about how the vacation was very much needed and about how she spent her time relaxing. The duo also talk about Ednesha’s objection to get a PhD at the moment, and her sparse habit of listening to the podcast after it is recorded. Don joins in to close out the intro to ask some Halloween themed questions.   Paige joins in and immediately gets into the story of her first time in therapy. She outlines how she was pushed into therapy by her family after the passing of her grandpa. She was 18 and felt shame seeing a clinician because to her that meant she was “imperfect.” However once the shame subsided, Paige, a self-proclaimed “motor mouth” found it easy to talk to her therapist. Some topics were off limits, such as her relationship, but she didn’t feel uncomfortable being the center of focus.    Paige compares her first therapist with the therapists she has seen since then. She explains that overtime she better understood what relationship she wanted with her clinician. She wanted to see her clinician almost as an “aunt figure” - one that is close to her but not overly involved in her life. She also notes that when she returned to therapy later in life, she was less motivated to do the work needed to succeed because she was in a bad place in life. However, once she put in the work her expectations of therapy were met.    To close off the episode, Paige gives some advice to listeners. She says that during the process of finding a therapist and seeking wellness support, be kind to yourself. Times like these can be riddled with negative opinions of oneself, so limit critiquing yourself.    Thank you so much for tuning into BeREAL this week. Be on the lookout for an all new episode in this “The First Time” series next week. In the meantime, make sure to check out last week’s with Jessica!   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week, Ednesha is hosting without Diana. However, she is joined by BeREAL’s very own Jessica! Jessica is here to talk about her first time in therapy and all the emotions involved with the process.   Jessica begins by telling how she found her first therapist. She talks about the database she used (Zocdoc), and discusses the variety of databases there are and the benefits of each. Before she even met with a therapist she was nervous. The task seemed daunting and there were so many labels and credentials for the different clinicians. However, she was able to find one that she developed a good professional relationship with.    Jessica first went to therapy because she was recently engaged and the process was straining her relationship with her parents. Right from the start she had the mindset that she was going to get her money’s worth each session. So, she was very open with her therapist from the start. However, Ednesha adds that some people need to build trust with their therapist before they open up. She also notes that her first therapist specialized in Cognitive Behavioral Therapy (CBT) which is a short term form of therapy, so she didn’t veer off topic much during sessions.    After ten sessions with her first therapist, Jessica was told she was cured. Although she enjoyed the woman, Jessica felt that the relationship wasn’t very personal. Because her first experience didn’t meet her expectations, it took her a while to see another clinician. Yet, after starting work at BeWELL she began virtual therapy over the phone. She explains why she likes the dynamic of virtual therapy because she can take the calls whenever and feel more comfortable. The new therapist also has a different relationship with Jessica, as they aren’t working towards something specific and therefore there is less work outside of sessions.    To close out the episode, Jessica talks about how her first time in therapy has impacted life outside the counseling office. First, she likes that there is a designated space where she can be the priority. And second, she has come to realize most of her friends were in therapy but kept quiet about it.    Thank you for tuning into BeREAL this week. Be on the lookout for our next episode. In the meantime, make sure to check out last week’s episode about change!   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week, in a more casual episode, Diana and Ednesha tell listeners about who they are outside of the BeREAL Podcast and also about upcoming change.   The conversation starts with the two discussing their favorite things about fall. For Ednesha it is apple picking and Halloween time. They talk about haunted houses and how Diana does not like scary things but Ednesha loves them. Then they move on to discuss the not so fun parts of Fall. The darker days sometimes weigh on Diana, and she doesn’t understand the reach of the pumpkin spice craze.    Next, the duo moves on to talk about what other initiatives they have going on outside of BeREAL. At Black Woman Be Whole, Ednesha has an upcoming brunch for either late Fall or early Winter. She also has a wilderness retreat planned for herself this coming weekend, where she hopes to learn how to survive in the wild. Over at BeWELL, Diana talks about the upcoming parenting workshop. This monthly wellness talk this month will be hosted by BeWELL’s very own Susan Miller.    After a short break, Diana and Ednesha return to discuss upcoming changes to the BeREAL podcast. After much deliberation, the team has decided to switch to a seasonal format. Each season will consist of 20 episodes and there will be two seasons in a year. This change comes as an effort to practice what they preach. Diana and Ednesha have noticed that the weekly format is too stressful on both of them. They talk about their fears surrounding this change, but also explain how relieved they felt when it was decided. Ednesha noticed that she has a hard time saying “no” to things, and that led her to pile too much on her plate. Having this change forced upon her actually came as a blessing.   To finish off the episode, the women talk about other ways change can be beneficial. They highlight scenarios in which you might want to change therapists or change directions in a relationship. They highlight that change keeps things exciting, even though it is often looked upon with dread.   Thank you for tuning into BeREAL this week. Look for our upcoming episodes on the holiday season and personal experiences with therapy coming soon. In the meantime, make sure you check out last week’s episode on Seasonal Affective Disorder.   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/ Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! Ednesha is back this week and is joining Diana to talk about Seasonal Affective Disorder. They discuss the definition, the symptoms, and treatment forms for the specific form of depression.   The duo begins the episode with a new segment. They don’t normally discuss what they have going on outside of the podcast, but now they’re ready to share! Ednesha talks about what is happening over at Black Woman Be Whole.   Next, the therapists move on to discuss Seasonal Affective Disorder. After defining what the disorder is, Ednesha begins to talk about what it is like to live with someone with Seasonal Affective Disorder. Ednesha notes that she used to think her partner was being rude to her when winter came along. However, she soon realized he was battling severe bouts of depression when it got cold and dark. Which leads the women to talk about whether it is the cold or the dark that brings on these depressive episodes. Figuring out what your specific trigger is is an important step of figuring out how to lessen the impact.    After a short break, Ednesha brings in her partner, Aldrin, to hear a first hand experience with Seasonal Affective Disorder. He talks about what he does to help ease the mental health impact of SAD. He likes to travel in the winter months, and when that is not available, he likes to look at pictures of sunnier places. He also discusses how COVID affected his mental health. He found it actually helped lessen the impact of his Seasonal Affective Disorder. However, it was still important that he was getting outside and he did that by taking their new dog on walks.    After Aldrin leaves, Diana and Ednesha are left to talk about possible treatment plans for Seasonal Affective Disorder. BeWELL’s newest wellness initiative, Indigo108, helps examine how people’s sleep and diet change throughout the seasons. This knowledge can help those suffering with SAD to see where they might need to reshape their routine. There are certain foods and meditative exercises that serve as mood booster and help combat depressive episodes.    Thank you for tuning into BeREAL this week. Be on the lookout for an all new episode next Tuesday. In the meantime, make sure you check out last week’s episode on Indigo108.   For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week we are rebroadcasting BeREAL’s second live show all about mental and emotional wellbeing. Diana and Ednesha were joined by wellness experts Liz Buehler Walker, Amina AlTai, Krishna Dholakia, and Jennifer Kurdyla to answer the question: What does it mean to be well?   After introductions, Ednesha jumps in to ask each of the women what it means to be well in regards to their specific disciplines. Diana says that wellbeing starts with putting thoughts and feelings into words so you can communicate your needs and wants. Amina defines wellbeing as a conduit to clarity. Jennifer adds on that the term “wellness” has been commercialized and prefers to use the term “holistic health.” She prefers this term also because it shows that wellbeing is so much more than the absence of illness.   Next, Ednesha asks about how their work supports the mental and emotional wellbeing of clients. Amina says that changing mindsets is a big part of connecting business and wellness into one practice, as often they are viewed as opposites. When asked about the mental and emotional wellbeing of clients specific during the pandemic, Amina talks about her “minimal viable wellness plan”. There are many activities that are unavailable to us at the moment due to the pandemic, so setting big expectations of wellness for ourselves can actually add more stress into our lives. That is why Amina is looking to simplify wellness so it is easy to integrate into a daily routine without feeling overwhelmed. Some of these plans she has said are as short as 90 seconds.    Diana continues the conversation about the pandemic by talking about returning to “normal life.” She has noticed that many people who lead big lives before the pandemic are hesitant to go back to that lifestyle now that restrictions are easing up. A lot of people found comfort with being at home, and that is a form of wellness they can bring into the future with them. It is important to be mindful that people have changed over this past year and should not be pressured to act or perform as they had prior to COVID.    To finish off the episode, Ednesha asks about how the women practice wellness in their own daily routine. The guests tell their stories with yoga, with outdoor walks, and with various forms of rest and relaxation. Lastly, they all share their upcoming initiatives.    Thank you for tuning in today! We are very happy to add Liz Buehler Walker to our team as the new director of Health and Wellness. Be on the lookout for an all new episode next Tuesday.   For more information on our guests, please visit the links below:   Amina AlTai: www.aminaaltai.com   Jennifer Kurdyla:  https://www.instagram.com/jenniferkurdyla/   Krishna Dholakia: https://omandspice.com For more information on Indigo108, BeREAL (our mental wellness podcast), and BeWELL (our psychotherapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/  

Welcome back to BeREAL! Diana is hosting on her own again this week, but she is once again joined by a special guest. Michelle Kuei is here to talk about all things confidence coaching as well as to share her amazing story.   Michelle Kuei is a motivational speaker, author, and visibility coach who helps women coaches and entrepreneurs to courageously & confidently tell stories to get seen, heard, and hired. She is the Founder of Elevate Life Coaching and the author of the memoir “Perfectly Normal-an immigrant’s story of making it in America.” Michelle was born in Taiwan and grew up in New York, but today she lives in Los Angeles with her ginger short-hair tabby cat-Toby, who is working his way to take over the social media publicity.   Michelle begins the episode by getting right into her story. Before immigrating to the United States, Michelle lived in Taiwan, where one day she was crossing the street and got hit by a taxi. She can barely recall the event, but she has been told by witnesses what happened. After the accident, Michelle was seriously injured, she now needs to walk with crutches and alter her clothes.    Michelle struggled to remain confident when others would ask her “What’s wrong with you?” She began to take this in and believe that something truly was wrong with her. It wasn’t until she was fourty that she realized that she had enough of feeling uninspired and wishing that she wasn’t where she was in life. That is when she learned that asking for help was okay. So, she set goals for herself and asked for help to achieve them. One of those goals was to climb Machu Picchu.   Michelle then proceeds to tell the story of her going to Peru and climbing Machu Picchu. She recounts getting sick the night before the hike, the initial ascent, and when she was told to abandon her goal and go back down. The leader of the group she was in decided that the climb was too dangerous for Michelle and advised her to descend the slope before she had reached the top. However, Michelle made a hard personal decision. She decided she wanted to finish the climb or die climbing.    After a short break, Michelle returns to tell about reaching the top of the mountain. She describes the feeling of seeing the sign designating she had reached the peak. She tells about the many people who congratulated her at the top. However, the climb was not over, she still had to make it back down.    After finishing her story about Machu Picchu, Michelle tells listeners about the confidence coaching services she provides at Elevate Life Coaching. The mission of the program is to have people realize their confidence so they can tell their stories just as Michelle has learned to do.    Thank you for tuning into BeREAL this week. Be on the lookout for an all new episode next Tuesday. In the meantime, check out last week’s episode with LaTanya Tolan on how to Do Single Well.   For more information on Michelle or Elevate Life Coaching, check out the links below:   Website: http://elevatelifecoaching.org   Instagram: http://www.instagram.com/elevatelifecoach   LinkedIn: http://linkedin.com/in/michelle-kuei   Facebook: http://www.facebook.com/lifecoachingbyelevate   Twitter: http://twitter.com/coachbyelevate For more information on BeREAL (our mental wellness podcast) and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/  

Welcome back to BeREAL! While Ednesha is not here this week, Diana is joined by returning guest LaTanya Tolan. LaTanya is here to discuss her new book “Doing Single Well: 31 Days to Transforming Your Thoughts About God’s Plan for Your Season in Singleness.”   LaTanya Tolan, LCSW, MA Ed. is a Licensed Clinical Social Worker and Certified Life Coach and is the Founder and CEO of Soul Care for Black Clinicians. Since 2011, she has maintained a private mental health practice devoted to healing Black people. LaTanya has always been and will always be committed to inspiring and empowering Black people towards healing, growth, change and goal attainment, so they can ultimately reach their optimum potential.   Diana starts off the episode with BeREAL’s Jessica to discuss what everyone has been watching the past week. Jessica talks about binging reality TV as she waits for her husband to return from a trip. This is the perfect segway into this week’s guest, LaTanya Tolan. LaTanya is here because she wants to discuss how to “do single well” so that you can have a healthy, sustainable relationship in the future.    LaTanya begins by telling Diana how the book came to be. Not even Diana knew about the book before, because LaTanya said she wanted to keep the process between her and God. When the concept of the book first came up in 2018, LaTanya did not want anything to do with it. That is because she thought that “doing single well” would mean that she wouldn’t be single anymore, and instead be in a happy marriage. However, she soon discovered that “doing single well” meant using the time when you’re single to become your best self, which in turn will lead to healthier relationships in the future.    So how do you become your best self? LaTanya’s book includes a 31 day process, and each day consists of reflection questions and journaling spaces. She notes that the book is targeted towards Black women, however, there is information in it that can be used by everyone. The advice in it ranges from learning how to recognize challenges that keep arising and understanding why they keep coming back to how to manage mental health when you make big revelations.    Diana and LaTanya each share anecdotes about their past revelations they’ve had while single and how they changed their self view. One important mindset shift LaTanya talks about is learning to know that you are a catch; you are not a problem. Just because a relationship doesn’t work out does not mean there is something wrong with you. Also, it is one thing to say affirmations like that one, it is another to believe them. Diana finishes off the episode by emphasizing how you must believe you are deserving of a good relationship.   Thank you for tuning into BeREAL! Make sure to check out last week’s episode about depression. Also, stay tuned for an all new episode next Tuesday.   For more information on LaTanya and her new book, visit the links below:   Website: www.soulcareforblackclinicians.com   Instagram: https://www.instagram.com/soulcareforblackclinicians/   For more information on BeREAL (our mental wellness podcast) and BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/  

Welcome back to BeREAL! Today, Diana and Ednesha are alone to tackle the very pressing issue of COVID depression and what the Delta variant means for the future of mental health.    The therapists begin the episode by discussing the mental health trends they’ve seen over the past year, but also over the past few months. They talk about why many people have fallen into a mental space where they would prefer to stay with their pain rather than push through it. This is because in times like these, it is hard to imagine what the freedom on the other side will look like. To many, the unknown is scarier than the pain they are currently facing.    Next, they discuss the importance of finding someone to talk to when you are experiencing COVID depression. If you don’t talk to others, you can become set in your emotions and become unwilling to change your perspective. Hearing another person’s viewpoint can shift your perspective while also not trying to ignore the past. Here, the two take a slight detour to talk about why moms get harsh treatment when they are discussed in therapy sessions. Moms are put on such a high pedestal in society that it is almost impossible for them to achieve all that is expected of them.    Getting back on track, Diana and Ednesha give stories about what they have said to patients in the past who had become too stuck in their perspectives. Many people would excuse their negativity by claiming that that is “just who they are.” However, Ednesha points out that you can always choose to be someone different, to act differently. Having this mindset will prevent you from growing from your experiences.    To finish off the episode, the duo tell listeners about where therapy comes into the picture in situations like these. It can be extremely difficult to actually hear someone when they are challenging your viewpoint. That is why it is important that there is a trust built between a therapist and a patient. This trust doesn’t come in one session, but through a long, sustained relationship. Only then will patients actually listen to their clinicians and together they can shift the patient’s perspectives. Therapists are also there to help quell your inner critic. Many people are harder on themselves than they are on others, and that is especially true for people who are experiencing COVID depression. Therapists help you be reasonable and forgiving of your own actions.    Thank you so much for tuning into BeREAL! Be on the lookout for an all new episode next Tuesday. In the meantime, make sure to check out last week’s episode on podcast creation.   For more information on BeREAL (our mental wellness podcast) or BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/ Instagram: https://www.instagram.com/bewell.psychotherapy/

Welcome back to BeREAL! This week, Diana and Ednesha are at a loss about what to talk about, and so they talk about the podcast themselves and the emotions involved in podcast creation. The two answer questions from BeREAL’s very own producer, Don.   The two begin the episode by discussing how today’s show came to be. They retell how there wasn’t a planned topic, and when put to the task of thinking of one last minute, everyone drew a blank. The two women approached this unknown in very different manners. Ednesha tells about her routine of taking down notes and research before an episode and therefore being completely thrown off by the last-minute show. Diana on the other hand talks about winging the conversation each week and not being too anxious about today’s show.   This brings the two therapists to discuss their experiences with clinical exams. Ednesha spent days as well as the morning before studying for the exam. Diana didn’t study, and when she just barely passed she got a burst of motivation to study. Diana relates this back to the podcast because she never knows what the guest is going to say, and therefore can’t fully prepare for it. The same is true for therapy, as you never know what your patient might say, but you have to trust that you are a good therapist and will make it through. However, sometimes the two are still thrown off.   After a short break, the women return to discuss their journeys into mental health care. Diana tells about the anxiety she faced about not looking the part of the therapist. Ednesha echoes this idea, adding that as a Black woman she fears she has to come off as more professional to her white counterparts. When starting the podcast the same fear was present, except this time they were asking: “what does a therapist sound like?”   To finish off the episode, the two discuss their struggles with the podcast. They elaborate on why they are hesitant to share a lot about themselves in case patients are listening. They also cover the shift they noticed when they went from being active listeners in therapy sessions to being active speakers on the podcast. They conclude by talking about what they have learned through podcast creation.   Thank you for tuning into BeREAL. Be on the lookout for an all new episode next Tuesday. In the meantime, make sure to check out last week’s episode with Liz Buehler on Inidgo 108.   For more information on BeREAL (our mental wellness podcast) or BeWELL (our therapy practice in New York City and Hoboken, NJ) visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/  

Welcome back to BeREAL! This week Diana is joined by Liz Buehler Walker to discuss BeWELL’s newest initiative, Indigo 108. This holistic Ayurvedic healing program is designed to finally answer the question: what does it mean to be well? Liz Buehler Walker is a mom, yoga teacher (specializing in Pre- and Post-Natal) and most recently a labor organizer with Unionize Yoga. With 20 years of experience teaching yoga in NYC, Liz has been around the block more than a few times -- as a teacher in small community and corporate studios, co-founder and co-director of Yoga High with Mel Russo, teacher trainer, mentor, and one of the organizers of the first ever yoga union.   The duo begin the episode by discussing the benefits of the holistic healing approach. They view it as a way to positively release emotions. Diana recounts a story where, after a break up, she found herself seeking both therapy and yoga practices to heal. She found that the yoga studio was a place where she felt safe to express her heart break and the complex emotions surrounding it. Liz began yoga for entirely different reasons. She was a dancer and through that found her way into a yoga studio.    Next, Diana and Liz discuss what it was like to start working again and how Indigo 108 came to be. The two noticed that yoga students have been not showing up to the practices as their full selves in recent years. They note that it is hard for a yoga studio to be a transformational practice if people are not being open with themselves. Indigo 108 looks to make people feel comfortable in their own bodies, so that they can bring more of themselves to all their work.    After a short break, the two return to discuss how Indigo 108 will help answer the question: what does it mean to be well? They note that the answer is different for everybody and Indigo 108 reflects that. It is a one on one practice that compassionately looks at the obstacles in your life. The work will continue until it becomes intuitive in daily life, and is not meant to simply be a checklist to complete every day.    Thank you for tuning into BeREAL this week. Be on the lookout for an all new episode next week. In the meantime, make sure to check out last week’s episode about COVID and the Delta Variant.   Liz Buehler Walker can be found on:   Her website: www.brooklynyogalife.com   Instagram: https://www.instagram.com/lizbyogalife/   Facebook: https://www.facebook.com/lizbyogalife/   For more information on BeREAL (our mental wellness podcast), BeWELL (our therapy practice in New York City and Hoboken, NJ), or any of these amazing clinicians visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/ Indigo 108 begins on Sep 21, 2021. Attending the first look live-webinar on August 17th.

Welcome back to BeREAL! This week Diana and Ednesha talk about the reemergence of COVID, the Delta variant, and the anxiety faced by even vaccinated people. Ednesha begins the episode by telling listeners about her experience of close friends and family contracting COVID even though they are vaccinated. Diana adds on her own personal experience of having COVID come into her household. The two therapists reflect on their previous decision to return to full time in-person therapy in September. Now, the two are giving pause to their previous plans. They are unsure if they are comfortable with the decision, and they are unsure if their patients are comfortable.    Next, the two talk about what it would mean to go back to in-person work. Not only would they be seeing multiple people face-to-face for the first time since March 2020, they would also be having to commute. Being on the New York Subway at the moment is scary. As the Delta variant becomes more widespread, the women want to limit their exposure to other people, and the Subway is packed with people. They also discuss that some of their new clients have never met with them in person. As Ednesha says, some patients find it weird that their therapists know so much about them even though they haven’t met face to face before. There would have to be yet another acclamation period for these patients. One benefit they mention, is that COVID has demonstrated to insurance companies that virtual therapy works and should be covered.   After a short break, the women return to talking about the logistics of taking time off of work. They discuss how American culture has cultivated shame and guilt around the idea of taking time off of work. Businesses push productivity and not mental health preservation. When returning to work, it is important to advocate to your employer your anxieties about in-person work. To close out the episode, the duo talk about respecting people's boundaries when returning to work. Ask peers before touching or hugging them, etc.   Thank you so much for tuning into BeREAL this week. Be on the lookout for an all new episode next Tuesday. In the meantime, make sure to catch last week’s episode about In Treatment on HBO.   For more information on BeREAL (our mental wellness podcast), BeWELL (our therapy practice in New York City and Hoboken, NJ), or any of these amazing clinicians visit the links below:   To schedule a therapy appointment text BeWELL to 484848 today    www.beher-now.com    Facebook: https://www.facebook.com/Be.WELL.Psychotherapy/   Instagram: https://www.instagram.com/bewell.psychotherapy/