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The Oh Sh*t Kit Podcast
46 minutes | Jul 17, 2020
036 - Exploring race a dialogue with Charles Edward Payne, M. Ed - The Oh Sh*t Kit Podcast
We are thrilled to welcome Charles Edward Payne to today’s episode where we dive into the topic of race to explore how we move forward in supporting the Black Lives Matter movement and creating real, long-term, lasting change. Charles is a Certificate Educator and Advocate, and has a Masters of Education in Counseling. He is also a certified teacher, a TEDx speaker, a fellow mental health warrior as well as being a very talented poetry performer. You can find his incredible first publication here and his TedX talk at the bottom of this article! As two white people running a podcast, we were very conscious that it is our own personal responsibility to educate ourselves on the topic of race, and although that’s very much our mission, when Charles reached out to us to suggest we record this episode together we jumped at the chance and are so grateful for the opportunity to speak with him. In the episode we will discuss topics such as… The importance of dialogue happening within the white community. The importance of longevity, joy and support systems. Why the changes we see need to be rooted in the mind, body AND soul. How data can be triggering for the BIPOC community and why it’s so important to look past the numbers. Navigating interracial relationships. We have a huge list of resources curated by Charles for you to dive into over on our website so please head to www.theohshitkitpodcast.com to check it out! Let’s get to work!
49 minutes | Jun 26, 2020
035 - 21 Ways To Give Your Body Relief In Trying Times - The Oh Sh*t Kit Podcast
We are so excited to bring you a new episode of The Oh Sh*t Kit Podcast that's all about how to give your body relief when you’re struggling with physiological symptoms of mental health struggles, whether you have a diagnosis or you’re just stressed out. This is a yummy and indulgent episode all about the things we do to treat ourselves well when our mental health isn’t. Tools The whole episode is a list of tools! Head to our blog post on our website to check them out at https://bit.ly/TOSK35BodyRelief What has been helpful to you? What did we miss? Let us know! email@example.com LINK TO BLOG POST: https://bit.ly/TOSK35BodyRelief
38 minutes | Jun 12, 2020
034 - Puppy Woes - The Oh Sh*t Kit Podcast
LINK TO BLOG POST: https://bit.ly/TOSK34CopingWithANewPuppy We are so excited to bring you a new episode of The Oh Sh*t Kit Podcast that's all about the new additions we took home during lockdown. Who else got a new puppy? Seemed like such a great idea at the time, didn't it. The statistics on how many people got new dogs who found a great home during lock down have been amazing!! But when it comes down to it, regardless of how well behaved they are, there's always an adjustment period where getting a puppy can be really stressful. So in an attempt to keep as many pups as possible from being returned to the shelters, we wanted to share our tried and tested strategies that we have found helpful when bringing a new puppy into our home. Some highlights: How Leora’s anxiety differed between getting Jordie (her first pup) compared to Davey (her second) since her anxiety has been properly managed. How should you prepare mentally and in your environment? How and when you should ask for help. Tools Taking time off or flexing hours so you can sleep in a little later because your sleep will be messed up for a little while. If you have a partner, make a plan to switch every day so you’re able to get a good night's sleep consistently. Beware that there’s so much bad information out there. Know that we as humans have to be trained properly before we can fully train the dog to make sure we’re doing it the RIGHT way. Read “The Other End of the Leash” by Patricia McConnell. Consult with a trainer if you’d like to have 1-1 sessions. Go to puppy classes which can give you community and reassurance as well as seeing other owners and how they handle their pups. Make sure to get a crate as they aren’t able to be safely left alone. Have lots of things for them to chew on! What has been helpful to you? What did we miss? Let us know.
46 minutes | Apr 25, 2020
033 - COVID19 Catch-up: Cooking, Relationship Tips, Self-Care Schedules and Cat Updates - The Oh Sh*t Kit Podcast
In this episode of The Oh Sh*t Kit, Leora and Maddie catch up on how they’ve been coping with COVID-19 isolation. We’ve got a variety of topics for you, it’s really more of a stream of consciousness, so if you like that sort of thing buckle up for a good time. We’re talking about what we’re cooking, relationship tips for the partner with a really good sense of humor, self-care schedules and how much is too much when it comes to managing your Google calendar, and pet updates!
4 minutes | Apr 17, 2020
BONUS - Quick Update + Full Theme Song - Bounce (Yo Yo)
This week we are taking a much needed break in the midst of the global Coronavirus (COVID-19) pandemic to look after our own mental health too. You may recognise our bonus song in this episode (written and performed by Maddie) which we use in our intro/ outro. Bounce (Yo Yo) - Maddie
29 minutes | Apr 10, 2020
032 - What to do about COVID19 Anxiety - The Oh Sh*t Kit Podcast
Our other episodes that may help: #4 - Our episode on finding the right therapist. #19 - What To Do When Your Mental Health Makes You Feel Like A Burden #14 - Getting the News While Protecting Your Mental Health In the midst of a pandemic, mental health issues are bound to intensify, and new ones likely to emerge. COVID-19 has been on all of our minds, with the anxiety of the unknown ever increasing. Since access to mental healthcare is limited or nonexistent for many of us, we decided to share some of the most beneficial coping skills we’ve used in our practices. During these times of unprecedented uncertainty, it’s important for each of us to have an arsenal of tools to rely on to get us through something that most of us have never encountered. You can pick the strategies that work for you, or adapt them to fit your current situation. Full details on our blog post This podcast is not a replacement for the professional advice and support you would receive from a licensed professional who is treating you directly. Tools: LIMIT YOUR NEWS AND SOCIAL MEDIA CONSUMPTION Examples of reliable information: The World Health Organization The Centers for Disease Control and Prevention The U.S. Food and Drug Administration Your local public health agency website GET MOVING CONSIDER MINDFULNESS SOCIALIZE and PLAN REMOTE GATHERINGS ENGAGE WITH OLD HOBBIES VARIETY IS IMPORTANT GO TO THERAPY REMOTELY
51 minutes | Apr 3, 2020
031 - Coping with COVID-19 - The Oh Sh*t Kit Podcast
Blog post: bit.ly/TOSK30CopingCOVID19 In the midst of a pandemic, mental health issues are bound to intensify, and new ones likely to emerge. COVID-19 has been on all of our minds, with the anxiety of the unknown ever increasing. Since access to mental healthcare is limited or nonexistent for many of us, we decided to share some of the most beneficial coping skills we’ve used in our practices. As always, this piece is meant as a supplement, not a replacement, for the professional advice and support you would receive from a licensed professional who is treating you directly. Tip of the week: LIMIT YOUR NEWS AND SOCIAL MEDIA CONSUMPTION It’s of great importance to be informed right now, but also critical to protect yourself from being absorbed into the 24-hour news cycle. There is a lot of misinformation out there, so be sure to find a reliable source of information. Examples of reliable information: The World Health Organization The Centers for Disease Control and Prevention The U.S. Food and Drug Administration Your local public health agency website Extra Tools Get moving Consider Mindfulness Socialize Plan Remote Gatherings Engage With Old Hobbies Go To Therapy Remotely
44 minutes | Mar 27, 2020
030 - Psychiatry and Medication - The Oh Sh*t Kit Podcast
TW: medication, COVID-19, medication anxiety, illness-related anxiety Check out the blog post here: https://bit.ly/TOSK30PsychiatryandMedication Podcasts aren’t a substitute for professional advice or support. Please reach out to your mental health or healthcare provider if you are in need of care. In today’s episode we are talking about mental health medications, ending medication stigma, and how to get the right medication treatment for your mental health! We aren’t here to tell you that you need mental health meds in order to care for your mental health, but we are here to tell you that medication stigma is total bullsh*t! Tools:1. Use psychiatry as a resource to find the right meds for you. Be open to all the things that can help you feel better: therapy, meds, coping skills, lifestyle changes, social interactions, etc. Know that it can take time to find the right medication. If you use medication to manage your mental health, know you are not alone! Check out the #myfavoritemeds movement, for example!
55 minutes | Mar 20, 2020
029 - Creating Your Own Oh Sh*t Kit: Inspiration and Ideas - The Oh Sh*t Kit
TW: Self Harm, OCD, anxiety. In today’s episode we are talking about the Oh Sh*t Kit...and we mean the physical Oh Sh*t Kit. That box you go to when you are having a tough time. It’s no secret that we are all going through a hard time right now. The world is hurting, and our mental health warriors are struggling more than they ever have. So we thought it would be a really good time to talk about the creation of the physical tool that could provide you some comfort and light on dark days. This week’s episode is one giant tool box, full of ideas, inspiration and options for you to use in your own toolkit so we won’t list them here, but head on over to the blog post to take a peek! Check out the blog post and resources here: http://bit.ly/TOSK29YourOwnOhSkitKit
36 minutes | Mar 13, 2020
028 - Exploring PTSD and Trauma - The Oh Sh*t Kit Podcast
TW: Trauma of all kinds, including all types of interpersonal abuse, violence, childhood trauma, and the effects of trauma and PTSD, animal testing. Check out the blog post and resources here: http://bit.ly/TOSK28ExploringPTSDandTrauma Welcome to The Oh Sh*t Kit Podcast! Today we are talking all about trauma, starting by talking about just how common traumatic experiences are. We are also defining post-traumatic stress disorder, talking about the ACEs study about how childhood trauma affects outcomes as an adult, and breaking down the study of epigenetics (how your genes mutate as a response to trauma and may actually pass your traumatic experiences to your offspring). We are also learning about complex trauma, secondary/vicarious trauma, toxic stress, and how to cope with trauma. Traumatic experiences are horrible, but there is hope and help if you have experienced trauma! Tools: Be aware of secondary/vicarious trauma, and seek help if you may have experienced it by witnessing a traumatic event. Seek help from a therapist who specializes in trauma and/or medication therapy if you have experienced trauma at any point in your life. Remember, trauma can have very negative impacts on your life, but it can also be treated, and this can minimize these impacts! Know that trauma is a common experience and you may not be aware of other peoples’ triggers. Be respectful and kind and stand up to stigma!
43 minutes | Mar 6, 2020
027 - Let's Talk About Suicide - The Oh Sh*t Kit Podcast
Today’s topic is a big one for us. It’s one we’ve wanted to do since we started the podcast but one we have been nervous about doing as well. Suicide is one of those topics that’s really hard to talk about for a lot of people. Yet we are seeing it more and more. Over the last few years we’ve been hit with a wave of suicides from celebrities. People such as Robin Williams in 2014, Chester Bennington from Linkin Park in 2017, Anthony Bordain in 2018 and most recently, TV presenter Caroline Flack from the UK in February this year. Each one has taken us by surprise, each one with new lessons and new calls to talk openly about our emotions in order to prevent suicide. So what do you need to know? What can we do if we’re feeling this way, or if we know someone else who might be feeling this way? That’s what we’re talking about today. Read the blog post and citations here: http://bit.ly/TOSK27Suicide TOOLS Listen to Erica Davis-Crump’s TedTalk called “It’s Ok Not To Be Ok” https://youtu.be/x136YxQTUXo It’s Not Ok To Feel Blue and Other Lies - Scarlett Curtis For the US two big ones are... National Suicide Prevention Hotline: 1-800-273-8255/https://suicidepreventionlifeline.org/ Crisis Text Line - Text HOME to 741741/https://www.crisistextline.org/ Call 116 123 https://www.samaritans.org/how-we-can-help/contact-samaritan/ For the UK, the major one is The Samaritans The suicide hotlines on our resource page Watch the Ted Talk “How to start a conversation about suicide” by Jeremy Forbeshttps://www.ted.com/talks/jeremy_forbes_how_to_start_a_conversation_about_suicide?language=en#t-555800 Watch Erica Davis-Crump in her TedTalk “It’s Ok Not To Be Ok” https://youtu.be/x136YxQTUXo Self Love Liv on Instagram...check her out.
29 minutes | Feb 28, 2020
026 - What is Psychosis? - The Oh Sh*t Kit Podcast
Blog post and citations: http://bit.ly/TOSK26Psychosis Welcome to The Oh Sh*t Kit Podcast! Today we are going to be talking about psychosis. When we think about mental health stigma, psychosis comes to mind right away as it is one of the most stigmatized symptoms that people can experience. We are going to discuss what psychosis is (it’s not a diagnosis), what defines it, what to look for in order to identify it, and how to help yourself or a loved one who may be experiencing it. There is hope for people who are experiencing or have experienced psychosis! Tools: Prodrome and Early Psychosis Program Network: “PEPPNET's mission is to support the national network of programs providing services to those at risk for or experiencing early psychosis by promoting communication, collaboration, and best practices so that individuals and families experiencing early psychosis have timely access to specialized, appropriate, and affordable care.” Find out more here. National Early Psychosis Directory: You can use the spreadsheet to find contact information for early psychosis programs all over the USA. Access it here. National Institute of Mental Health Recovery After an Initial Schizophrenia Episode Webpage: Offers information and resources to help families and loved ones as well as the person experiencing schizophrenia understand the symptoms and access resources. Access the webpage here. Create a plan with your therapist and doctor or psychiatrist if you are worried that you may be at risk for slipping into psychosis. Reach out to NAMI if you don’t know how to help yourself or a loved one who may be experiencing psychosis. You can call the national line at 800-950-6264 to be directed to your local chapter. Be aware of the early warning signs of psychosis. These include “a drop in school or job performance, trouble thinking clearly or concentrating, suspiciousness or uneasiness around others, a decline in self-care or personal hygiene, spending a lot more time alone than usual, and strong, inappropriate emotions, or having no feelings at all” (NAMI, 2015).
28 minutes | Feb 21, 2020
025 - Lessons From Being Laid Off: Maddie's Triage and Takeaways - The Oh Sh*t Kit Podcast
Today’s topic is all about being laid off. Did you know that in 2018 US businesses laid off 21.9 million workers nationwide? Being laid off is something that we associate with a lot of shame, and it’s something that has a hugely trying effect on our bodies and our minds, whether you have a mental health diagnosis or not. In 2018, that was me (Maddie). So this week I’m giving you my top triage tips for the immediate aftermath of being laid off and then some of my personal takeaways from my own experiences in 2018! Read the blog post and citations here: http://bit.ly/TOSK25BeingLaidOff Today's tools include: Take at least 3 days off. A week if you can, to take stock and gather yourself before taking your next move. Write a list of all the things that make you who you are, your big takeaways and what you’re grateful for. Book in some time with a therapist or business coach. Use your network and start exploring your options. Set yourself financial goals based on security and impact to protect yourself in the future. Give yourself compassion and do some soul-searching to find out what YOU want. Chances are, this happened for a reason.
47 minutes | Feb 14, 2020
024 - LQTBQIA+ Mental Health - The Oh Sh*t Kit Podcast
Read the blog post and citations here:http://bit.ly/TOSK24LGBTQIA Today’s topic is mental health in the LGBTQIA+ community! That stands for: lesbian, gay, bisexual, transgender, queer, intersex, and asexual...the plus acknowledges that not everyone fits into one of these categories. There are a lot of misconceptions about LGBTQIA+ people, and we are here to smash that stigma. It’s true that people in these communities have a higher rate of mental health issues, but the reasons for this are more complicated than you might think, and have absolutely nothing to do with there being something “wrong” with being LGBTQIA+. As it turns out, being discriminated against is pretty stressful, and stress is pretty bad for your mental health! Head over to the blog post for more. Tools/Resources: Ask your insurer or search on Psychology Today for a therapist who specializes in LGBTQIA+ issues (or just ask for someone who specializes in LGBT issues), or find online LGBT-specific counseling through a website like Pride Counseling If you’re trans or a gender minority and you need a therapist who will write a letter for hormones or surgery, don’t be afraid to ask upfront Reach out to your local LGBT community centers, such as the Outreach LGBT Community Center in Madison, or search for one in your community. If you live in a rural area and you don’t have a community center, find support online Look for ways to support the community by following organizations such as PFLAG, GLAAD, Beyond I Do, and The Human Rights Campaign others. Find one whose mission you really support and donate some money or time! Tell people in your life who are part of the community that you support them, and show you support them by standing up for LGBTQIA+ rights.
42 minutes | Feb 7, 2020
023 - EMDR Trauma Therapy - The Oh Sh*t Kit Podcast
Blog Post: http://bit.ly/TOSK23EMDR iTunes: http://bit.ly/TOSKItunes Podcasts can’t provide professional advice. For help: http://bit.ly/TOSKresources Welcome to today’s episode of The Oh Sh*t Kit! Today we are diving into one of our favorite forms of trauma therapy EMDR (Eye Movement Desensitization and Reprocessing). It’s a therapy that Maddie has used before and is about to begin her second leg of, and interestingly, it’s a form of therapy we are hearing talked about more and more by both therapists and our fellow mental health warriors. So today we discuss what it is and how it could help you in healing your trauma. This week’s tools include... EMDR.com for more information on the process itself! If you think this might be helpful for you, make sure to reach out to a certified therapist or your own therapist for a referral. The Body Keeps The Score by Bessel Van Der Kolk
40 minutes | Jan 24, 2020
022 - How Your Period Affects Your Mental Health - The Oh Sh*t Kit Podcast
Blog Post: http://bit.ly/TOSK22Periods iTunes: http://bit.ly/TOSKItunes Podcasts can’t provide professional advice. For help: http://bit.ly/TOSKresources Welcome to today’s episode of The Oh Sh*t Kit! Today we are talking about how your period can impact your mental health. See the blog post for full citations of all the sources used in this episode. This week’s tools include: Be aware of Premenstrual Dysphoric Disorder (PMDD), and talk to your doctor or therapist if you think this may be affecting you. Know that underlying depression can worsen Premenstrual Syndrome (PMS), and consider being evaluated for depression if you notice a significant change in yourself around your period but you don’t have PMDD Know the potential emotional symptoms that can occur around your period:anxiety, depressed mood, crying spells, mood swings and irritability or anger, appetite changes and food cravings, trouble falling asleep (insomnia), social withdrawal, poor concentration, and change in libido. Use lifestyle changes to manage emotional symptoms around your period. This can include: eating smaller meals more frequently, limiting salt and avoiding caffeine and alcohol, increasing calcium intake, and exercising regularly around your period (even gentle exercise). Talk to your doctor about using oral contraceptives and/or NSAID pain relievers to reduce period symptoms Be kind to yourself! This is a hard time, and there's a good reason for it. Your brain chemicals legitimately change around your period, and you may need extra self-care.
40 minutes | Jan 17, 2020
021 - What is a Mental Health trigger? - The Oh Sh*t Kit Podcast
Blog: http://bit.ly/TOSK21Triggers Itunes: http://bit.ly/TOSKItunes Last week a friend of Maddie's reached out to us. She had been struggling with panic attacks and after listening to some of our episodes, asked her what a trigger is. We realized that we hadn’t actually fully talked about what triggers are. So in today’s episode we get up close and personal with our triggers, discussing the different kinds, how we manage them as a household, how they are managed in the healing process and some pointers for loved ones who think someone might be struggling with triggers. Today’s tools include : Awareness about what a trigger is and how it plays a part in mental health. If you think you might have mental health triggers, reach out to a therapist. A therapist will work with you to assess what your triggers are and walk you through a plan to heal from them. If you think someone you love is suffering from mental health triggers, talk to them and encourage them to get help. Remember that it isn’t your place to start managing them. They must work with a trained professional to avoid creating more trauma around the trigger.
40 minutes | Jan 10, 2020
020 - Misconceptions About Violence and Mental Illness - The Oh Sh*t Kit Podcast
Blog Post: http://bit.ly/TOSK20MisconceptionsAboutViolence iTunes: http://bit.ly/TOSKItunes Podcasts can’t provide professional advice. For help: http://bit.ly/TOSKresources Welcome to today’s episode of The Oh Sh*t Kit! Today we are talking about misconceptions around violence and mental health, and how those contribute to stigma! This week’s tools include: Educating yourself about the true statistics around violence and mental illness Being an ally to those with stigmatizing diagnoses, if you do not have one Standing up and educating others when misconceptions are expressed
46 minutes | Jan 3, 2020
019 - What To Do When Your Mental Health Makes You Feel Like A Burden - The Oh Sh*t Kit Podcast
Blog Post: What To Do When Your Mental Health Makes You Feel Like A Burden Blog Post: http://bit.ly/TOSK19Burden Podcasts can’t provide professional advice. For help: http://bit.ly/TOSKresources Welcome to today’s episode of The Oh Sh*t Kit! Today we are talking through what to do when your mental health makes you feel like a burden. Maddie has been struggling with this topic since the end of her marriage in particular, as she has had to reach out to friends more often than in previous years. Some of the topics we will be tackling in this episode are questions like am I oversharing? Am I too much? Where does this feeling come from? Why do we still have so much shame? How can we ensure we have a good support network and make sure to respect the boundaries of others as well? This week’s tools will include: Value mapping to find people who are in alignment with you. Therapists and crisis lines. Care plans - having conversations with your support network ahead of time. Having a progressive list of steps to take if you need extra support. Books to dive into to remind yourself that you are incredible and brave and worthy of support and love.
45 minutes | Dec 20, 2019
018 - Maddie's Breakdown - The Oh Sh*t Kit Podcast
Blog Post: http://bit.ly/TOSK18BreakdownBreakthrough Podcasts can’t provide professional advice. For help: http://bit.ly/TOSKresources TW: vomit, phobias, ocd, breakdowns This week marks the ten year anniversary of Maddie’s mental health breakdown, so this week we are diving deeper into her story to reflect. We ask questions like...what is a break down? How did the new challenges this year impact her recovery? What music got her through? What she will no longer tolerate in her relationships?
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