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The Mindgal Podcast

The Mindgal Podcast

By Monica Pitek-Fugedi
The podcast where we tackle all the tough issues that prevent you from living an inspired life. Hosted by Monica Pitek-Fugedi, a Nationally Certified Mental Health Counselor with years of experience helping people overcome obstacles.

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Currently playing episode

Calming the Mind with Breathzone: An Interview with Trainer, Rebecca Kordecki

The Mindgal Podcast

Calming the Mind with Breathzone: An Interview with Trainer, Rebecca Kordecki

The Mindgal Podcast

New Podcast!
In this episode, Monica introduces her new podcast, Therapist's Guide to Getting Unstuck. Since starting MindGal a few years ago, Monica has opened a private practice in southeast Michigan, specializing in anxiety and trauma treatment. Monica continues her blog on her practice website, Whole Mind Wellness. To continue to follow Monica, be sure to subscribe to the Therapist's Guide to Getting Unstuck Monica is a nationally certified, licensed practicing counselor specializing in anxiety and trauma treatment. Monica's practice, Whole Mind Wellness offers in-person and online counseling to adults and couples across the state of Michigan. Go to for more information, to read Monica's blog, or to make an appointment. Follow Monica on Social Media YouTube Instagram FaceBook
December 09, 2020
Opposite Action and Coping Ahead: Episode 32
Sometimes our emotions get the better of us. When they do, we tend to react in the same way we always have. If you are anything like me, you might find that the same old reaction is not working for you anymore.  In today's episode, I am going to explain two approaches from DBT called opposite action and coping ahead that will help you to re-think how you think. Take a listen and drop me an email at to let me know what you think!
April 16, 2020
COVID-19: Anxiety, Grief, and Why are We Social Distancing? Episode 31
Most of us have spent at least two weeks adhering to the shelter in place order. Two weeks of rumination, uncertainty, fear and in some cases, grief. Anxiety looks different in the face of a national pandemic. Grief is felt differently when we cannot say good-bye to our loved ones. In the midst of all the disconnect from the world and each other, it can be easy to not only social distance but emotional distance. I am devoting this episode of MindGal to talk strategies to help manage anxiety, grief and the change that we are all experiencing. If you like what you hear, please leave a review in the app store and feel free to shoot me an email at For more information about anxiety, visit my website at
April 06, 2020
Are You Outcome Dependent? MindGal Episode 30
Are you so focused on the end prize that you lose sight of everything in between? Or maybe you judge your success, capability or worth by things you can see, here or touch. This is all part of outcome dependency, and it is a great way to ensure anxiety and fear. Listen to this episode to find out if you are outcome dependent and what you can do to stop it. For more information on anxiety and mental health topics, visit the MindGal website at  You can see Monica's profile on Psychology Today at
February 06, 2020
Everything Means Nothing: Episode 29
What if I were to tell you that everything that you think causes anxiety actually doesn't? In this episode of The MindGal Podcast, I explain why no events have meaning.  In the second segment of this episode, I dive deeper into the meaning of common emotions. Be sure to subscribe to The MindGal Podcast so that you never miss an episode, and check out for more resources and articles about all things mental health!
December 12, 2019
3 Easy Steps to Stop Ruminating: MindGal Episode 27
We've all been there. We find ourselves fixated on something that happened, something we did, or ways we are being perceived. The list goes on. It's called thought rumination and it can be debilitating. On today's show, I am going to teach your 3, easy steps that you can take immediately that will end your rumination. Take a listen, and drop me an email at to let me know how it worked for you! Be sure to subscribe to The MindGal Podcast. You can follow the link at to leave a message about a past episode or leave a question about something I can answer on a future episode. Check out the MindGal website for more information on all things mental health. 
November 14, 2019
The 5 Imposter Syndrome Types and How to Get Over Them: MindGal Episode 26
Imposter Syndrome. It's a real thing. In a nutshell, it is feeling like we are a fraud in our own life. We exacerbate being an imposter by the fear that we will get found out if we don't keep up the charade.  On this week's MindGal Podcast, Monica goes over the 5 types of imposter syndrome and how to challenge them. The 5 types are: The Perfectionist The Superman/woman The Natural Genius The Soloist The Expert Which one are you? Make sure to subscribe to The MindGal Podcast on any of the podcast hosting stations, and give us a 5-star rating and leave a review. You can find more about Monica on the MindGal Podcast (, where there are a bunch of tools and articles about all things anxiety and mental health. You can contact Monica at Thanks for listening!
October 24, 2019
Are You Getting Something Positive from Anxiety? Episode 25
You hate feeling anxious. It makes you feel stuck, helpless, sick, etc. You say you want out, but do you really? On this week's episode we explore what might be keeping you connected to your anxiety. Check out more resources on anxiety at You can also download some free cheat sheets to help you manage your thoughts at Feel free to email Monica with comments about this show or suggestions about future shows at Remember, you are worth the effort it takes to live an empowered life!
October 03, 2019
How to Use the C.A.L.M. Technique to Tackle Anxiety
Anxiety is tough. It can be all-consuming, completely messing with our thoughts. But there is hope. Using the C.A.L.M technique will help you to take control of your thoughts so that they don't control you. Find more about C.A.L.M. by subscribing to the MindGal website at, where you can get a free download to guide you in the process. Be sure to subscribe and give The MindGal Podcast a 5-star rating. Remember, you are the worth the effort it takes to live an inspired life! Monica Pitek-Fugedi
September 19, 2019
Communication Destroyers and How to Fix Them: Episode 22
In this episode, Monica discusses John Gottman's theory of the four horseman of communication. These "horseman," as Gottman calls them, act as destroyers of communication. While Gottman's work is centered around marriage and family, the communication styles and techniques to overcome them can transcend across all types of relationships. Monica will walk you through each type of destructive communication style, including how to recognize when you are using it. She will also give you antecdotes to turn negative communication into positive communication. The Four Horseman are: 1. Criticsm 2. Contempt 3. Defensiveness 4. Stonewalling Learn more about ways to better communicate and cope with anxiety at To reach out to Monica about past or future shows, email at
September 05, 2019
Calming the Mind with Breathzone: An Interview with Trainer, Rebecca Kordecki
  On this episode, I have the pleasure of interviewing trainer, Rebecca Kordecki, Transformational Life Coach and Breathwork Coach. Rebecca is also the creater and founder of Flip Your S.W.I.T.C.H and Breathzone. These programs are designed to use your breath to calm your body and mind and empower you to live your most fulfilled life.   Rebecca's motto is to stand on your story instead of standing in your story. Her work has proven results from the most at-risk youth to anyone who wants to gain more control of their life. Listen in and discover how you can get access to all of Rebecca's wonderful programs! See the information below to learn more about Rebecca Kordecki, or to follow her on instagram. Websites:            Follow Rebecca on Instagram: @rebeccakordecki
August 22, 2019
Cognitive Distortions: Episode 20
We all have them, those messages in our head telling us all the negative things about ourselves. They're called cognitive distortions. On this episode, I will explain 15 cognitive distortions that inhibit a growth mindset and stunt our personal growth.  To learn how to counter these distortions, subscribe to MindGal (, and you will have access to information that will be released next week. You will also have access to many resources that will help you to manage anxiety, panic attacks, and overcome life obstacles. Be sure to subscribe to the MindGal Podcast, leave a rating and review. As always, you can contact me directly at And remember, you are worth the effort it takes to live an inspired life! The 15 Cognitive Distortions: Filtering Polarizing Thinking Overgeneralization Jumping to conclusions Catastrophizing Personalization Fallacy of Fairness Blaming Control Fallacy "Shoulding" Emotional Reasoning Fallacy of change Global labeling Always being right Reward Fallacy
August 15, 2019
The 3 Things You Need to Know About Fear
Fear. We all have experienced it. Some of us let it show up and let it pass. Others fester on it until it develops into a full-blown anxiety attack. On today's short podcast episode, you will learn about 3 things you need to know about fear, and be given some tools to help you face your own fears. To learn more about the one simple truth about fear, go to  For additional resources to help manage anxiety, go to Thanks for listening! -Monica
August 01, 2019
Are You A People Pleaser? Episode 18
We all know those people. Maybe we ARE those people. You know, the ones who who don't know how to say no to anyone? On this episode, we are talking all about what makes a people-pleaser a people-pleaser. Is it because they are just nice people, or is there an underlying psychology behind it? Tune in to find out! Don't forget to download the quiz to find out if you have people-pleasing tendencies, and get some simple tools that you can use right now to help you say no! Be sure to subscribe to The MindGal Podcast on any of the podcasting platforms. You can also follow me on social media or shoot me an email with comments or suggestions for future shows! Monica Pitek-Fugedi Copy and past this link to get the quiz:  or go to  instagram: mindgal01 ( twitter: mindgal_ ( pinterest: YouTube
July 18, 2019
3 Ways to Manage Worry
Do you ever let your worry get the better of you? If you struggle with anxiety, you do. Worry can easily transition to anxiety if we don't get a handle on it. In this episode of The MindGal Podcast, we will go over 3 things you can do right now to help manage your worry. Be sure to subscribe to to get the latest information about anxiety and other mental health resources!
July 10, 2019
3 Ways to Silence the Haters
Haters are everywhere. How do we learn to silence their voices so that they don't affect our ability to live our best life? Listen to this week's episode of The MindGal Podcast where Monica talks about the 3 things you can do when confronted with a hater.
June 27, 2019
Gaslighting Episode 15
Do you ever feel crazy and don't know why? Have you ever had anyone tell you that they didn't say something that you know that they said? You might be dealing with a gaslighter. Tune in to this week's MindGal episode to learn the 11 warning signs of gaslighting.
June 20, 2019
How to Overcome Imposter Syndrome
Imposter Syndrome is the feeling of inadequacy. Some of us feel it situationally, some feel it in every circumstance. On this episode, learn more about what imposter syndrome is and ways to overcome it.
June 13, 2019
4 Ways to Challenge Fixating Thoughts
As anxiety does, it creates an unsettling atmosphere of fear and uncertainty. As we try desperately to find control in these situations, our mind will often fixate on something, usually something that is completely out of our control. on this episode, Monica walks you through 4 things you can put into place right now to stop the mental fixation!
June 06, 2019
How to Relieve Anxiety in 3 Easy Steps
Anxiety is a piece of work. It feeds on fears and insecurities. It is the main course at the dinner table. It is also the appetizer and dessert. Anxiety is like cookie monster, constantly whispering "feed me" (said in a gruff, cookie monster voice).Sometimes it can feel easier to feed the beast than to fight it off. When we live with something for a period of time, it becomes part of who we are. I'll use the example of my hair. From as young as I can remember, I have been complimented on my hair. So much so that it became a huge piece of my identity. It was what made me pretty.Then cancer came along and I lost my hair.The fear of losing my entire self-identity was overwhelming. Until I lost my hair and was forced to re-assess who I was, I leaned so heavily on its weighted definition of self-worth that I created for myself that I really did not think I had anything to give without it. The year of no hair lead to a year of newness and self-discovery. So much so that I did a TEDx presentation about it.I'm taking you on a bit of a scenic route to get to my point, which is that much like my hair, anxiety becomes the piece of ourselves that we cling to because it is certain in our life.We often walk around thinking that we only attach to things that are good.  This is simply not true. In fact, if you listened to my latest podcast about Negativity Bias, you will understand that we have a genetic predisposition to look for the negative (a link to this episode is at the end of this post).But still, why would we attach to something that is so visibly wreaking havoc? Because it's comfortable, that's why. To read more about this theory of anxiety being comfortable, and about the habit of anxiety, read The Order of a Mental DisorderWe identify with being anxious. Others may not use the term anxious to describe us, but they use words like:WorrierA-Type PersonalityControllingIrritableRestlessWhen you are told you are a certain way for a long enough period of time, you begin to lean into that definition.Once you have defined ourselves as anxious, it becomes difficult to be anything else. I get it, you don't want to be anxious. Who does? But for something to be different, the fear of change has to be less than the fear of staying the same.Remember, anxiety feeds on fear. People with anxiety generally don't like change. Therefore, a+b=c. In other words, the fear of taking steps necessary to manage anxiety can induce more fear than continuing to live with it.The fear of change has to be less then the fear of staying the same If you really want to manage your anxiety, you are going to have to take some steps in a very uncomfortable direction.First StepBelieve that it is possible to live in a world where you can manage your anxiety. Notice I did not say live in a world free of anxiety. Promises of life without anxiety are made by people who have never experienced it. As a fellow anxiety-sufferer, I can tell you for certain that it is not possible to erase anxious thoughts from your life. But it IS possible to incorporate tools that will help you to manage it. I know because I have lived it. I am living it. I will continue to live with anxiety. What I refuse to live with anymore is its death grip on me.YourContentHereSecond StepFlip the script on your messaging to yourself. I talk about this a lot in most of my posts and on my podcast. It's not because I have nothing else to say and am trying to fill up space. I mention it frequently because it is the single most important thing you can do.  Self-talk seems easy, but when we have a lifetime of telling ourselves negative messages, it takes a lot to untrain the brain.Whenever you catch yourself using negative or absolute words,
June 03, 2019
3 Easy Ways to End Negativity Bias: Episode 12
Today, Monica is talking all about our propensity to lean toward the negative. It's called negativity bias, and there is an evolutionary explanation for it. After listening to this short episode, you will have 3 new, easy techniques to use to manage your negativity bias For more resources to manage anxiety, check out
May 30, 2019
The 3 Things You Should Absolutely Not Say to Someone with Anxiety. Episode 11
When we are feeling anxious, the last thing that we want to hear is someone telling us to calm down. There are so many things that people say in the name of being helpful that end up being the opposite of helpful. On this episode of The MindGal Podcast, we are going to talk about the three things you absolutely should never say to someone who is anxious, and the three things you SHOULD say in their place. You will not want to miss this episode! Subscribe on iTunes and Spotify!
May 21, 2019
The Pretzel: Life with Anxiety. Interview with Lisa Lark
How can a pretzel ruin your entire day? Tune in this week as Monica interviews life-long friend and anxiety sufferer to learn about how anxiety can present in children, adolescents and adults.
May 09, 2019
Sorry/Not Sorry: Four Ways to Stop Apologizing and Start Empowering: Episode 9
On this episode of The MindGal Podcast, we focus on the word sorry. Often a word that is overused in situations where it is not warranted. Listen to this episode to learn about four situations where "I'm sorry" is most commonly used, and replacing it with more empowering language.
May 01, 2019
How Unrealistic Expectations Feed Anxiety
Are your expectations too high? Do you feel like a failure if you fall short of everything on your to-do list? Listen to this episode to learn how to set attainable goals and realistic expectations.
April 25, 2019
Three Ways to Calm Anxiety: Episode 7
Anxiety comes along at our most defenseless moments. Listen to this week's episode to learn three sure-fire ways to calm anxiety and stress. For an additional list of anxiety-reducing techniques, read this week's blog post Show notes additional resources click here to access The MindGal Podcast page Subscribe to MindGal
April 18, 2019
Anxiety: The Frenemy You Can't Live Without
We all have experienced that friend who smiles to our face and talks poorly about us behind our back, yet we cannot seem to stop being friends with them. They are our frenemy. Anxiety is just like this friend. When you have been living with it for so long, it becomes a part of who you are, making it difficult to let go. This episode will explore why anxiety is like the frenemy that we can't live without. Monica will provide the listener with suggestions on how to break up with anxiety for good. Subscribe to for more information and resources to help battle anxiety, panic attacks and life obstacles.
April 11, 2019
Episode 5: Perfectionism and the College Admissions Scandal
On this episode of The MindGal Podcast, we finish our 3-part series on perfectionism by talking about the recent college admissions scandal. For show notes, go to
April 04, 2019
9 Signs You Might Be a Perfectionist
Perfectionism is thought of as the need to be without flaw, but is it more than that?  Join Monica in this episode of The MindGal Podcast as we talk more about what perfectionism is, and the 9 signs that you might be a perfectionist.
March 28, 2019
A Perfect Storm: The Relationship Between Anxiety and Perfectionism
Is perfectionism a socially acceptable way to present anxiety? Monica interviews Andrea Zellner, doctorate in Educational Psychology, to discuss the idea of perfectionism. Often a label of success, perfectionism is actually a spoke in the wheel of anxiety. Andrea shares with us her relationship with perfectionism, and traces it back to her elementary days when she was told she had test anxiety in second grade. Topics include the underlying issues surrounding the need to be perfect, how parenthood exposes our insecurities, and ways to battle unhealthy belief pattern.
March 18, 2019
Fear of Failure
On this week's episode, we talk about failure and what it means to us. Why are we so afraid of failure? What are the stories we are telling ourselves about what failure and fear mean, and is it possible to change? Everyone has a story. We have the story that is reality, and the story that we tell ourselves. The story that we tell ourselves trumps the reality every.time. The idea of what failure is, is not an exception. If you are living with anxiety, you probably have already told yourself the story that failure is not an option. Failure at something means failure as a person. It is that story that keeps you from taking the risk, and keeps you in the bubble of safety. The key is to change your story about failure. Instead of seeing it as an absolute that encompasses every part of your being, look at it as one step closer to success. I do not know many people who have succeeded without double amount of failures. But we don't talk about the failures, and that is why we feel so badly about ourselves when we find ourselves failing. Some things you can do to help change your failure story: * Embrace the failure. It is getting you one step closer to your success * You are not a failure as a person. You tried something, and you didn't succeed. That is it. Try again. Fail again. Fail better. * Ask yourself what failure means to you. What kind of person does it make you? Your answer is probably negative. Change the narrative. Turn it around. Failure means you tried. You have gumption. Resilience. You got in the arena, which is more than a lot of people do. You can listen to the podcast by clicking here To read more about the fear of failure, read the article  Three Reasons We Fear Failure Subscribe to the mindgal website to get access to resources and information that will help you overcoming anxiety, panic attacks, and any life obstacle that is standing in your way of living a life of purpose. [gravityform id="1" title="true" description="true"] #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. */ #mc-embedded-subscribe-form input[type=checkbox]{display: inline; width: auto;margin-right: 10px;} #mergeRow-gdpr {margin-top: 20px;} #mergeRow-gdpr fieldset label {font-weight: normal;} #mc-embedded-subscribe-form .mc_fieldset{border:none;min-height: 0px;padding-bottom:0px;} Subscribe to our mailing list * indicates required Email Address * First Name * Marketing PermissionsBy checking the box, you give MindGal permission to send email. We promise not to overload your inbox! Email You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our website. We use Mailchimp as our marketing platform. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Learn more about Mailchimp's privacy practices here. (function($) {window.fnames = new Array(); window.
March 07, 2019
Episode 1: What is this podcast all about?
Sometimes it is difficult to find the time to read articles. Or, maybe you want something to listen to on the way to work, walking the dog, or doing chores around the house. I feel ya. Sometimes I wish I could take an article and turn it into an audio so that I didn't actually have to sit still for the time it takes me to read it. We are in a world of multi-tasking (although I read somewhere that there is no such thing as being able to multi-task, but who knows. I feel like I do it all the time. Like right  now. I am writing this and making dinner at the same time). Part of what I love about podcasts (and I listen to A LOT of podcasts) is that I can listen to them on my 30 minute drive to work. I have found that my attention span is no longer than my commute (and sometimes not even that long). With that in mind, I think the perfect length of a podcast is between 5-35 minutes. I am a bottom line girl, so when I am done with my point, I stop talking. If you think you might like what you hear, please subscribe to the MindGal Podcast on any platform that hosts podcasts. Also, come on over to my Facebook page, MindGal and join the group, Overcoming Barriers if you want to be part of a community that supports each other through life obstacles. Subscribing to this website will ensure that you never miss a blog post, podcast or resources that can help with overcoming anxiety and panic attacks. I promise not to spam you. Thanks for listening, and please feel free to leave comments about what you would like to hear in upcoming episodes! -Monica  
February 28, 2019