The Mindgal Podcast
By Monica Pitek-Fugedi
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The Mindgal PodcastJun 13, 2019
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 www.wholemindwellnesspllc.com for more information, to read Monica's blog, or to make an appointment.
Follow Monica on Social Media
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 monica@mindgal.com to let me know what you think!
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 monica@mindgal.com.
For more information about anxiety, visit my website at www.mindgal.com
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 www.mindgal.com.
You can see Monica's profile on Psychology Today at psychologytoday.com
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 www.mindgal.com for more resources and articles about all things mental health!
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 monica@mindgal.com to let me know how it worked for you!
Be sure to subscribe to The MindGal Podcast. You can follow the link at https://anchor.fm/the-mindgal-podcast/message 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.
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 (www.mindgal.com), where there are a bunch of tools and articles about all things anxiety and mental health.
You can contact Monica at monica@mindgal.com
Thanks for listening!
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 www.mindgal.com. You can also download some free cheat sheets to help you manage your thoughts at www.mindgal.com/resources/
Feel free to email Monica with comments about this show or suggestions about future shows at monica@mindgal.com
Remember, you are worth the effort it takes to live an empowered life!
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 www.mindgal.com, 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
www.mindgal.com
monica@mindgal.com
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 www.mindgal.com
To reach out to Monica about past or future shows, email at monica@mingal.com
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: rebeccakordecki.com
Follow Rebecca on Instagram: @rebeccakordecki
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 (www.mindgal.com), 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 monica@mindgal.com.
And remember, you are worth the effort it takes to live an inspired life!
- 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
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 www.mindgal.com/truthaboutfear.
For additional resources to help manage anxiety, go to www.mindgal.com/resources
Thanks for listening!
-Monica
monica@mindgal.com
www.mindgal.com
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: https://www.tryinteract.com/share/quiz/5d28aad97eb8b00014abda19
or go to www.mindgal.com/freebies
monica@mindgal.com
instagram: mindgal01 (https://www.instagram.com/mindgal01/)
twitter: mindgal_ (https://twitter.com/mindgal_)
pinterest: https://www.pinterest.com/mindgal_/
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 www.mindgal.com to get the latest information about anxiety and other mental health resources!
3 Ways to Silence the Haters
Gaslighting Episode 15
How to Overcome Imposter Syndrome
4 Ways to Challenge Fixating Thoughts
How to Relieve Anxiety in 3 Easy Steps
3 Easy Ways to End Negativity Bias: Episode 12
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After listening to this short episode, you will have 3 new, easy techniques to use to manage your negativity bias<br />
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For more resources to manage anxiety, check out www.mindgal.com.
The 3 Things You Should Absolutely Not Say to Someone with Anxiety. Episode 11
Subscribe on iTunes and Spotify!
The Pretzel: Life with Anxiety. Interview with Lisa Lark
Sorry/Not Sorry: Four Ways to Stop Apologizing and Start Empowering: Episode 9
How Unrealistic Expectations Feed Anxiety
Three Ways to Calm Anxiety: Episode 7
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
Anxiety: The Frenemy You Can't Live Without
Subscribe to www.mindgal.com for more information and resources to help battle anxiety, panic attacks and life obstacles.
Episode 5: Perfectionism and the College Admissions Scandal
9 Signs You Might Be a Perfectionist
A Perfect Storm: The Relationship Between Anxiety and Perfectionism
Fear of Failure
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.
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Episode 1: What is this podcast all about?
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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.<br />
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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.<br />
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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.<br />
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Thanks for listening, and please feel free to leave comments about what you would like to hear in upcoming episodes!<br />
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-Monica<br />
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