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Summary: Trauma, unfortunately, is an experience had by most. Each of us have traumatic events that have happened either in childhood or in our adult life that form or shape part of who we are. The key is to not let our traumatic experiences and feelings dictate the rest of our lives. Tune in to hear how the treatment for trauma is NOT one-size-fits-all and how talk therapy can even present negative consequences for your overall healing and treatment. In this episode, Joseph shares four steps that can help you recover from your trauma and explains how your healing only begins with a willingness on your behalf. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:22 – Trauma Part 2 – Recovery      01:00 – “Trauma is a fact of life … but it doesn’t have to be a life sentence” – Dr. Peter Levine      01:08 – We all have experienced trauma      01:34 – There is so much help that can be given to you and there’s so much that you can do about how you feel      02:31 – Selecting a therapist and modality o        02:47 – A lot of therapists don’t have specialized training in trauma o        03:42 – Oftentimes, recounting trauma can retraumatize you o        04:13 – EMDR (Eye Movement Desensitization and Reprocessing) is a method Joseph suggests o        

Summary: In this episode, Joseph opens the first installment for the 2-Part Series for Trauma. Joseph defines trauma, discusses the importance of conceptualizing what it is to us, and expresses just how common it is to experience trauma. He refers to the work of Dr. Peter Levine, an expert in the field of trauma, to describe the symptoms one may experience if one has experienced trauma. Tune-in to see if you can relate to having any of these symptoms and how acknowledging your own trauma is the best way to face it head-on to get the help you need. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:23 – Today’s episode is the first installment of the 2-Part Series for trauma      00:41 – Trauma is a word that is very stigmatized      01:22 – Disclaimer: trauma work can be a real trigger for people      02:08 – 1.9 out of 2 people experience trauma      02:11 – Trauma can be described as so many things      02:20 – It could be a feeling of overwhelm mixed with a feeling of helplessness      03:04 – It’s important to conceptualize what trauma is      04:05 – Trauma is something happens to ALL people      05:03 – Dr. Peter Levine's symptoms that one has experienced trauma: o        05:18 – Hypervigilance

In this episode, Joseph teaches us Dr. Bernie Siegel’s 4 Self-Healing Lessons. Not everyone would agree that mind and body connection is considered a mental health topic, but it truly is. The state of your mind and what you believe often precedes what your body will do. This is precisely why healing begins in the mind. Tune-in as Joseph discusses Dr. Bernie’s self-healing lessons and the RIGHT way healthcare givers can advocate and encourage their patients in their healing process. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:23 – Today’s episode is 4 Self-Healing Lessons by Dr. Bernie Siegel      01:05 – “We all know that there’s a mind and body connection”      01:51  – Dr. Bernie Siegel was born in New York o        02:03 – He retired from his practice in 1989 and since then, he’s talked to patients and caregivers about mental health o        02:20 – In 1978, he originated what he called the Exceptional Cancer Patients, which he still runs in part o        03:01 – One of his famous books is

Summary: In this episode, Joseph talks about trip planning. Trips are highly anticipated events in our lives. They bring promise of adventure, exploration, or just rest and relaxation. What people often forget though are the stress and hassles that come along with a trip. These can include entering a new culture and language, different people’s travel styles and/or expectations of the trip itself, and family or individual needs while traveling. Listen as Joseph lists ways you can cut down these potential stressors in order to have that vacation you’ve hoped for. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:23 – Today’s episode is the trip planning session      00:31 – “A lot of people run into problems when they travel”      00:40 – Couples and families have these issues      00:52 – Frustration comes from different agendas each person may have      01:31 – You can get this episode’s printout at Mind Your Mind      01:52 – “To travel is to take a journey into yourself” – Danny Kaye      03:18 – Write down your plans o        03:25 – Go easy on the travel days      03:55 – Identify triggers o   

Summary: In this episode, Joseph ends the hypnosis series with 3 hypnosis superscripts, including one that helps cure a headache. Joseph invites you to participate in these exercises so that you can experience deep relaxation and rest. These superscripts will encourage you to clear your mind and expel any negative energy and stressors—bringing you to a whole new place of peace and relaxation. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s episode is Part 2 of the hypnosis series – 3 Hypnosis Superscripts      00:49 – Joseph encourages you to be in a quiet place to participate in the exercise      01:46 – Don’t operate any heavy machinery during the session      02:10 – Let your brain and body relax      02:30 – First superscript – Imagine yourself standing on top of a staircase o        02:42 – There are 10 steps leading down and as you walk down, you notice these sensations in your body o        03:09 – As you continue to walk down, you go into a deep sleep, feeling relaxation and comfort o        03:17 – At zero, you will be in a deep sleep o        03:27 – Joseph counts down 10-1 o

Summary: In this episode, Joseph teaches us about hypnosis and dispels the myths around its practice. What is hypnosis? Does it work? If I get hypnotized, am I still in control? Listen to find out the origins of hypnosis and how hypnotherapy can help those who struggle with smoking, alcoholism and phobias to name a few. Joseph also discusses the myths of hypnosis including whether or not you can control someone in a state of hypnosis and if one can get “stuck” in hypnosis. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:31 – Today’s topic: Hypnosis Part 1      00:35 – Send your questions to Mind Your Mind      00:46 – This will be the introduction on hypnosis      01:05 – Part 2 will provide a demonstration of  three Hypnosis Superscripts      01:30 – Hypnotherapy has been around for hundreds of years      01:37 – Dr. Franz Mesmer made hypnosis famous o        01:51 – In his time, hypnosis was called animal magnetism o        02:09 – He mastered this art and passed on his own development of hynosis      02:28 – Many psychologist

Summary: In this episode, Joseph gives us 5 ways to financial sanity. Our everyday lives are riddled with expenses—some planned, some not. So, it’s no surprise that one can easily find oneself in a hole of debt without much recollection of how one ended up there. This needs to change. The average American has $18K in debt, and living in a state of financial strain can directly affect our state of mind. Listen as Joseph encourages us to take control and responsibility over our finances and offers some practical tips and advice that will help us work toward living a debt-free life. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s topic: 5 Ways to Financial Sanity      00:57 – Difficulties in finances lead us to depression and anxiety      01:32 – The average American has $18K in debt      01:53 – A $10K debt can double your chance for divorce      02:12 – This segment is in response to Chris’s question – send your question or comment to Mind Your Mind ○      02:36 – Joe, I can’t seem to get on top of my finances. Perhaps this is the wrong place to ask for help, but can you give me some tips? ○      02:44 – This is actually the right place to get help      02:52 – Getting out of debt is 80% behavior and 20% knowledge—you kno

Summary: Self-esteem and self-love is an undeniable, human need. How well we perceive and much we value ourselves affects all aspects of our lives, including our mental health. A low self-esteem can result in depression, anxiety, and essentially get in the way of us living our lives. So how do we “work on” our self-esteem? In this episode, Joseph lists 5 Tips for Loving Yourself. If we can learn to appreciate and accept who we are—our values and what we have to offer—this can pave the way to a positive self-esteem and a healthier life. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s topic: 5 Tips for Loving Yourself      00:51 – At the core of mental health concerns is a lack of self-esteem      01:32 – We all need self-esteem and self-love      02:01 – People with anxiety or depression often have low self-esteem      02:14 – Learn how to love yourself      02:25 – Dr. Glenn Schiraldi’s book, The Self-Esteem Workbook is worth checking out      03:01 – "Low self-esteem is like driving through life with your hand-brake on." – Maxwell Maltz      03:11 – Low self esteem gets in your way      03:29 – This episode is in response to Jenny from Mar

Summary: In Episode 010, Joseph explains to us the 4 disasters of relationships and the 7 master skills to overcome them based on the work of Dr. John Gottman, an expert in the field of marriage research. Challenges in marriage and relationships are a given and can easily overwhelm us, especially if we’re left without some practical help and advice.  We can all relate to feelings of contempt and times when we’ve been critical of our partners—2 of the 4 disasters that can really hurt a relationship. The good news is that we CAN change the course of our relationships. Tune in to find out Dr. Gottman’s 7 master skills that will overcome the 4 disasters and in turn, improve our marriages and relationships. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:25 – Today’s topic: 7 Relationship Master Skills to Overcome 4 Disasters      00:52 – Joseph will be referring to the works of Dr. John Gottman, an expert in marriage research      02:13 – “Friendship fuels the flames of romance, because it offers the best protection against feeling adversarial toward your spouse.” – John Gottman      02:34 – Understanding the 4 disasters and applying the 7 master skills will help your life and relationships      03:22 – The “Four Horsemen of Gottman’s Apocalypse” are criticism, contempt, defensiveness and stonewalling ○      03:29 – Criticism is attacking your partner’s personality or character to prove them wrong

Summary: In Episode 009, Joseph lists the 10 tips for emotional regulation. Every day is filled with its stressors and we’re left with the question—how do we respond? Do we let our emotions guide or lead our response or do we have control over our emotions? Emotional dysregulation—like getting upset—is a very common occurrence for all of us. In this podcast, Joseph will give us a more rounded view of how to perceive our emotions and the ways in which we can better regulate them—for your benefit and for the benefit of your relationships, too. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:28 – Today’s topic: 10 Tips for Emotional Regulation      00:55 – There are different levels of emotional dysregulation      01:13 – “Emotions come and go, but they feel so strong”      01:23 – Emotion comes from the root “motion” which means movement, they are there to guide us, push us, and motivate us to action      01:48 – Be aware that emotion comes from the amygdala – the body’s alarm system      02:30 – We can slow emotions down in order to decipher what’s worth reacting to and what needs to be controlled better      02:50 – “Emotions are a temporary state of mind, don’t let them permanently destroy you” – Anonymous      03:00 – 10 Ways to Keep Yourself Emotionally Regulated o        

Summary: In Episode 008, Joseph discusses 5 comprehensible steps to becoming a great parent. Challenges and struggles are normal when it comes to parenting and oftentimes we are left to our own devices to figure out what works best for our child. Joseph provides parents with 5 clear steps that can help us become great parents according to the fundamental needs of our children. He also refers listeners to three key books that can assist us in this parenting journey that is a continual, learning process for us all. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:28 – Today’s topic: 5 Steps to Becoming a Great Parent      00:42 – Parenting challenges are always there      01:08 – 1 in 7 children in the US are struggling with one type of diagnosable mental, behavioral, or developmental issue      01:29 – ADHD is a growing problem for many kids      01:36 – Anxiety and depression are also becoming more present in children of younger ages      01:57 – “A baby is born with a need to be loved – and never outgrows it.” – Frank A. Clark      02:10 – Joseph believes in the attachment theory – from cradle to death, we need to be loved and appreciated -John Bowlby      02:28 – “People’s greatest inspirations have been their parents”      

Summary: In Episode 007, Joseph reminds us of just how important sleeping is for our mental health and gives us 14 ways to sleep like a baby, tonight. Sleep is often one of the first things sacrificed to keep up with the day-to-day demands and tasks in life; thus, the one thing we take for granted. Joseph explains why we must value our sleep when it comes to our overall lifelong physical and mental health and lists 14 things you can do today, to help you get that much needed sleep. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s topic: 14 Ways to Sleep Like a Baby Tonight      00:29 – Many of the issues people have come from sleep deficiencies      00:57 – Some ideas can be implemented immediately      01:17 – A study kept people awake for 24 hours straight      01:31 – At the end of 24 hours, a lot of psychological issues were reported      01:54 – 60M people in the US have some type of sleep disorder      01:59 – 50% of people have snoring issues      02:06 – 37% of people report falling asleep every day      02:18 – 5% of people fall asleep while driving      02:34 – Sleep Apnea is sometimes caused by obesity      02:45 – 40% of all adult

Summary: In Episode 006, Joseph teaches us The 4 Habits of Emotionally Intelligent People. Unlike the explicit lessons we learn in school, the real world calls for a more specific intelligence than book smarts—EQ. In the work environment, every single person faces social issues and challenges that only their EQ can solve. Listen as Joseph describes the 4 habits of people that are emotionally intelligent and provides practical advice on how you can begin to work on your EQ today. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s topic: The 4 Habits of Emotionally Intelligent People      00:58 – Emotional intelligence is a hot topic from the ‘90s      01:25 – Edward Thorndike, a famous psychologist in the ‘20s, already identified and defined social intelligence      01:41 – Daniel Goleman’s Emotional Intelligence took social intelligence to another level      02:00 – 80% of your adult success comes from EQ      02:20 – 75% of careers are derailed because of emotional intelligence issues      02:39 – John Mayer and Peter Salovey’s definition of Emotional Intelligence: Having proficiency in 4 specific areas: identifying emotions, using them, understanding them, and regulating them

Summary: In Episode 005, Joseph lists 6 ways to let go of the past. Dealing with pain and resentment is never easy for any one person; but, you have a choice to either hold on to the resentment or free yourself from it and move on. How exactly does one do this? How do we let go of the past? Listen as Joseph teaches us the importance of acknowledging our feelings of resentment, the reasons why we need to let go, and the means by which this is possible. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:25 – Today’s topic: 6 Ways to Let Go of the Past      01:01 – When people have resentment and pain, it leads to poor choices in life      01:33 – Holding on to the past makes us learn from the past      01:51 – The adaptive part of holding on to the past can also backfire on us      02:22 – “Resentment is like drinking poison and waiting for the other person to die” – Carrie Fisher      02:40 – #1 Resentment is an addiction      03:21 – #2 We cannot change the past      03:58 – #3 It’s an illusion of strength      04:22 – Real strength comes from moving forward      04:33 – #4 Be aware of your needs o        

Summary:   In Episode 004, Joseph Tropper discusses the 13 ingredients of healthy couples. Joseph uses the analogy of baking—you wouldn’t replace tar for chocolate, or vinegar for milk in your recipe. You need to focus on choosing the right ingredients to create that sweet, final confection. These 13 ingredients have negative counterparts and just being aware of the choices you have is where it all begins. Listen as Joseph shares the 13 ingredients for a healthier relationship with your partner and the importance of evaluating what you bring to the table. Joseph will show you how you can improve your relationship now.   Time Stamped Show Notes:   00:01 – Introduction to Mind Your Mind Podcast   00:25 – Episode 4 is about the 13 ingredients that create a healthy couple   00:56 – This episode is for couples who want to enhance their relationship   01:20 – 1 in 2 marriages end in divorce; although these statistics lean towards teen marriages   01:40 – Once age at the time of marriage increases, the statistics for divorce lower   02:05 – The most important things about these ingredients are two-fold: ○      02:10 – Consistency in doing them ○      02:30 – Putting the right ingredients in   03:34 – 1: Have a 1-2 hour weekly date  

In Episode 003, Joseph teaches us 5 Ways to Kick Anxiety. In the US, about 22% of the population is affected by anxiety. Unfortunately, it’s not only adults who experience anxiety, 1 in 4 children suffer as well. Acknowledging anxiety is always the first step to overcoming it. Listen as Joseph shares the types of anxiety expressed today, and how we can combat anxiety in other ways besides medication. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s episode is 5 Ways to Kick Anxiety      00:35 – Anxiety is an uncomfortable topic      01:07 – “Prevalence of anxiety in the United States population is 22%”      01:17 – “4% of the population can be classified as severe”      01:30 – It is common for children ages 13-18 to have anxiety      01:40 – “1 in 4 kids suffer from anxiety”      01:50 – “Only 1 in 3 people seek treatment for anxiety”      02:10 – Unlike anti-depressants, anti-anxiety medications work quickly      02:27 – Check medication for addictive properties      02:51 – Different forms of anxiety are: o        02:55 – Panic Disorder o    

In Episode 002, Joseph shares with us the 6 Steps to Overcoming Sadness and Depression. It’s known that 1 in 5 adults have experienced some kind of mental health issue. Specifically, when it comes to depression, only 28% of individuals are actually helped by medication. This begs the question: what are the other ways one can combat depressive feelings and thoughts? Listen in as Joseph lists 6 steps you can start doing today, to either prevent or overcome those feelings of sadness and depression. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s episode is Overcoming Sadness and Depression: 6 Step Process      00:32 – “1 in 5 adults in America have some type of mental health issue they’ve experienced”      01:01 – 50% of adults will not talk to their doctor      01:29 – Everything is on a spectrum in terms of depressive feelings and thoughts—the question is how pervasive these thoughts and feelings are      01:39 – Getting diagnosed by a qualified health professional is very important      01:50 – Podcast Disclaimers: o      01:51 – This is NOT medical nor legal advice o      02:03 – In anything I say, there is no judgment      02:45 – Joseph describes depression as inactivity      03:09 – To get o

Summary: In Episode 001, Joseph describes “The 8 Dimensions of Wellness” and encourages us to do a self-check. What is our level of satisfaction in each dimension? How do we increase our satisfaction? How important is it to take care of ourselves first? In today’s busy world, people tend to drown in their daily tasks and responsibilities, putting aside their own personal well-being. Tune in find out what these 8 dimensions mean for you and how to take those first steps in self-care. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:26 – Today’s topic: Where do I Start? The 8 Mental Areas to Mind      01:06 – The Wellness Initiative Program by SAMHSA, a US government organization, begins our list: o        01:27 – Emotional — Coping effectively with life and creating satisfying relationships o        01:32 – Environmental — Maintaining good health by occupying pleasant, stimulating environments that support well-being o        01:42 – Financial — Satisfaction with current and future financial situations o        01:50 – Intellectual—

Welcome to Mind Your Mind! My name is Joseph Tropper and it is so nice to meet you! This podcast was designed with you in mind. It’s meant to tackle the hottest topics of self-care and help you take the best care of yourself. I want to help you get motivated, deal with stress, and enhance your relationships. Qualifications To begin I would like to introduce myself and explain why I am qualified to help you take the next step. I have 15 years of experience as a life coach, hypnotherapist and licensed mental health professional. I hold a Master’s degree in Mental Health Counseling and have been in full time private practice as lead therapist and director for the past 4 years. I’m a proud husband and father and these two roles shape so much of my life perspective. I have specialized training in couples counseling, trauma (EMDR therapy) and anxiety and want to help you move forward in life. Why This Podcast?   Clients often ask if they can record my sessions. I am concerned for their confidentiality as well as quality assurance. This podcast gives me the opportunity to think over my thoughts, edit them and make sure they are expressed in a clear and helpful manner. Additionally, my aim is to impact and help as many people as possible. While I find private practice extremely rewarding, it takes much concentrated effort to impact the 30 to 50 clients that I can work with at a time. This podcast can be listened to by many people who can benefit from its practical advice. You can listen in while you are going about your daily activities. I especially encourage you to come here when you take your daily 30 minutes jog or walk!   Love To Hear From You   I want your insights and questions. Please visit our site to submit your questions and I will try my best to answer them on the show. Visit mindyourmindonline.com and click on Ask Joseph to type or record your questions.   Name Explained   Mind Your Mind is called after the mind for two main reasons. Firstly, it emphasizes the importance of putting yourself first and advocating for your own needs. Secondly, it references the concept of mindfulness which is very he

Mind Your Mind Podcast is for busy people like you who want to enjoy life and free up their time and emotional space by learning valuable tools for self-care and mindfulness. The show’s weekly topics are filled with compelling discussions and practical solutions to increase your productivity and healthy living. Time Stamped Show Notes:      00:01 – Introduction to Mind Your Mind Podcast      00:24 – Joseph Tropper is a mental health specialist      00:29 – Are you tired of not feeling good about yourself?      00:40 – Good News! You’re normal!      00:50 – Joseph will help you Mind Your Mind      00:53 – “Your mind will answer most questions, if you learn to relax and wait for the answer.” - William S. Burroughs      01:00 – Topics are straight to the point      01:10 – Self-care starts here      01:20 – Your questions are welcome! Submit them to Mind Your Mind      01:32 – Joseph looks forward to helping you!      01:40 – Never miss an episode of Mind Your Mind   3 Key Points: