Skip to main content
WellnessTalks

WellnessTalks

By Todd Schmenk, LMHC
Join Todd for a variety of mental health topics related to chronic illness, anxiety, and depression issues as he shares what he has observed works best, answers questions from his followers, and gives overviews of themes he sees occurring in the scope of his practice, profession, and life.

The "Wellness Talks" podcast presents audio versions of the most useful, compelling, and effective tools and concepts used within Todd Schmenk's mental health counseling practice.

Recently know as "From the Couch", this title change was made to help keep it simple and concise.
Listen on
Where to listen
Apple Podcasts Logo

Apple Podcasts

Breaker Logo

Breaker

Google Podcasts Logo

Google Podcasts

Overcast Logo

Overcast

Pocket Casts Logo

Pocket Casts

RadioPublic Logo

RadioPublic

Spotify Logo

Spotify

Currently playing episode

Introduction to the Body Scan Exercise

WellnessTalks

Introduction to the Body Scan Exercise

WellnessTalks

1x
Taking Off Your Armor
Join Todd Schmenk as he walks through a self as context ACT exercise that uses the metaphor of armor to both see the continuity of the self and natural defenses that we construct, that while they help initially, but in the long run, often become a barrier to the kind of life that we want to live.   Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  And/or if you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and want to support the efforts here, consider joining me here: https://www.patreon.com/toddschmenk to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk  LIKE: https://www.facebook.com/beteampositive  VIEW US: https://www.instagram.com/toddschmenk/   #mindfulness #toddschmenk
04:22
July 23, 2021
The #1 Job Of The Mind | Managing The Inner Critic
Join Todd Schmenk, as he revisits and expands upon an older comparison of the thinking mind and observing mind with a focus on the #1 job of the mind (the #1 Job of the thinking mind that is).   This podcast (based off of video) takes a closer look at the process of how we develop rules, how we can sometimes get stuck in a rigid position with a rule, how these types of rules dictate actions, and how we might find a way to free ourselves from this phenomenon.    Chapters:  0:00 What is the job of the thinking mind?  0:59 Defining the job of the thinking mind  1:35 History of the thinking mind  3:29 Where the thinking mind can go offline  4:12 How to account for this and free yourself  5:19 Simple definition and summary  5:54 Key concept  6:47 Thank the thinking mind    Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  and If you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk LIKE: https://www.facebook.com/beteampositive VIEW US: https://www.instagram.com/beteamposit...   #mindfulness #toddschmenk #howthemindworks
07:11
July 2, 2021
How Small Changes Can Make A Big Difference | Principle of Small Change
Join Todd Schmenk as he takes a closer look at how small changes can make a big difference.  It is known as the Principle of Small Changes and is one of the underlying beliefs that informs his therapeutic approach. You can watch the video here:  Principle of Small Change ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved!  
05:52
June 21, 2021
You Have Exactly 88 Problems
Join Todd Schmenk as he walks through one of the simple ACT acceptance exercises which takes a look at problems, 88 of them, and how this exercise allows for a little room for how things have been, how they will be, and the fact that we most often get through a lot if not all of them, in some way, shape, or form. Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/  ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk LIKE: https://www.facebook.com/beteampositive VIEW: https://www.instagram.com/beteamposit...   #mindfulness #toddschmenk #ACT
06:54
May 23, 2021
Struggling With Consistency in a Time of Uncertainty
Join Todd Schmenk as he walks through the theme of this past week in struggling with consistency and the overall effect it has on feeling disconnected and like life has no direction.    Covered in this presentation:  Trend of the Week: Feeling Disconnected, No Direction   Skills and Tools:  Awareness: Identify Your Roles  Openness: Assess the Situation  Engaged: Step with Purpose
11:08
May 16, 2021
How Small Changes Can Make A Big Difference
Join Todd Schmenk as he takes a closer look at how small changes can make a big difference.  It is known as the Principle of Small Changes and is one of the underlying beliefs that informs his therapeutic approach.    Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/​  ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk​ to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk​ LIKE: https://www.facebook.com/beteampositive​ VIEW: https://www.instagram.com/beteamposit​...
05:35
May 10, 2021
Goals And Scope Of Counseling
What are the goals and scope of counseling?  Why should you go and why is counseling important?  Join Todd Schmenk as he walks through a quick explanation of what the process is all about, what the goals are, why you should go, and what you should expect to get out of choosing to go. Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/​  ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk​ to see how to become more involved!    FOLLOW: https://twitter.com/tschmenk​ LIKE: https://www.facebook.com/beteampositive​ VIEW: https://www.instagram.com/beteamposit​...
08:43
April 25, 2021
What Values Are Not
Join Todd Schmenk as he walks you through another life values exercise, with a focus on three examples of what life values are not.   Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/   ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk  LIKE: https://www.facebook.com/beteampositive  VIEW US: https://www.instagram.com/beteamposit...   #mindfulness #toddschmenk #lifevalues
07:20
April 18, 2021
What Is Time Orientation? Effects of Focus on Anxiety and Depression.
Join Todd Schmenk, as he takes a closer look at what is time orientation and how does focusing on the past or the future versus the present moment lead to increases in experience of anxiety and depression. Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/   ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved! FOLLOW: https://twitter.com/tschmenk  LIKE: https://www.facebook.com/beteampositive VIEW US: https://www.instagram.com/beteamposit...
06:46
March 19, 2021
Gratitude In A Jar | Tips for Staying Grateful in a Pandemic
Join Todd Schmenk and Peter Binnings as they have a discussion around strategies for balance during a pandemic including Peter's favorite, Gratitude In A Jar.  The whole conversation takes a closer look at what gratitude is, what it is not, and how to use your values to help guide your way in a direction that is meaningful.   Would you like a more organized way of browsing the topics, worksheets, and support materials found here?  Want more information about this educational project?  Then be sure to visit out: https://www.wellnesstalks.org/   ALSO:  If  you REALLY like what I am doing here, want to be part of a smaller community with direct access to me, and which to support the efforts here, take a look here: https://www.patreon.com/toddschmenk to see how to become more involved!     FOLLOW: https://twitter.com/tschmenk  LIKE: https://www.facebook.com/beteampositive  VIEW US: https://www.instagram.com/beteamposit...   #covidcoping #toddschmenk #gratitude
24:11
March 5, 2021
Uncovering Your Core Values | Why Core Values Are Important
In order to thrive and not just survive, we need to have a base understanding of our core values, or prime values (in that they cannot be boiled down any further.  We need to understand core values in order to feel more confident, to have a direction.  In this video series, Uncovering your core values, I will take you on a journey to look at what personal values are, why we need them, how to discover your core values, and what to do with these personal values in order to live a meaningful life and ensure continued personal growth.
14:12
February 19, 2021
How To Regain Confidence After Failure
Given that we are all destined to fail, in this video "How To Regain Confidence After Failure", join Todd Schmenk as he walks through this common question, looking at it from multiple angles along with offering some exercises you can use to move your way through the experience.     Covered in this presentation:  rend of the Week:  Confidence Shaken   Skills and Tools:  Awareness: Your Left Foot (Grounding)  Openness: Checking the Facts  Engaged: Good Memories
11:09
February 6, 2021
Challenging Automatic Negative Thoughts | Dealing with Sadness
Join Todd Schmenk as he introduces a way of challenging automatic negative thoughts, with a specific focus to ways of dealing with sadness.    This, like all the tools and trends topics, walks through the current situation and will offer three possible activities to try:    Trend of the Week: Dealing with Sadness and Depression   Skills and Tools:  Awareness:  Photo Book  Openness:  Hold It Lightly  Engaged:  Tapping Wisdom You can find more topics, worksheets, and support materials here: https://www.wellnesstalks.org/    FOLLOW: https://twitter.com/tschmenk LIKE:        https://www.facebook.com/beteampositive VIEW US: https://www.instagram.com/beteamposit...   #mindfulness #toddschmenk #toolsandtrends
10:45
January 24, 2021
The Upside Of Stress | Why Difficulties Are Good
Join Todd and Jim as they take a closer look at the upside of stress and why difficult situations are ultimately good for you, in fact, it is the only way we learn and grow.  Just another way of leaning into anxiety provoking situations.  0:00 Introduction 0:43 Anti-Fragile 3:30 Physiology 7:35 The Impact 8:03 Thinking Fast and Slow 11:00 Mechanics of Mindfulness 12:19 Life Example 14:33 Pull, Not Push 16:43 Benefits of Mindfulness 18:21 An Aspect of Therapy Come connect with me on both Facebook & Instagram:   Facebook: https://www.facebook.com/ToddSchmenkMEd Instagram: https://www.instagram.com/beteamposit...  You can also learn more about me or contact me here: https://www.toddschmenk.com/  #resilience #antifragile #personalgrowthtips
21:48
January 8, 2021
Confident Kids | The Mindful Parent
Join Todd Schmenk (LMHC) and guest, Darlene Darezzo (LMHC) as they talk about what it takes to raise confident kids with several strategies and concepts in addressing behavioral, mental, and emotional health with a special look at what it takes to be the mindful parent.
22:23
December 25, 2020
Name It To Tame It | Identifying Automatic Thoughts
Join Todd as he takes another look at a thought or thoughts that just won't go away and offers a process you can use to identify that thought and name it to tame it.   Starts off with a grounding presence mindfulness practice, introduces a thought spotting technique, then plays around with a new way to relate to these types of thoughts.   Trend of the Week:  "I Can't Seem to Get Away From This Thought"   Skills and Tools:  Awareness: Inhale on Three  Openness: Is This Thought Helpful?  Engaged: Name it to Tame It
09:16
December 11, 2020
How To Endure Emotional Pain
The key to enduring emotional pain is living a purposeful life.  Join Todd Schmenk as he walks through 3 simple exercises to help you look at the underlying causes of emotional pain and the associated thoughts that often occur with this type of pain with the last exercise helping you what your pain is trying to tell you.  Your pain has wisdom, it tells you what is most important.  If you can learn to gain some distance, you can choose to accept or reject the advice and become more psychologically flexible.   Trend of the Week: Dealing with emotional pain   Skills and Tools:  Awareness: Getting Present Right Now  Openness:  Thought Assessment  Engaged: The Connection between Pain and Values FOLLOW: https://twitter.com/tschmenk LIKE: https://www.facebook.com/beteampositive VIEW US: https://www.instagram.com/beteampositive/
12:07
November 27, 2020
Managing The Inner Critic | Name It to Tame It
How do you work at managing the inner critic? See the inner critic as coach. That is inner critic AND inner coach integration. While I am sure you are aware of these inner voices, have you ever considered that these voices are one in the same? Join Todd Schmenk as he walks through this weeks themes of coming to term with these aspects of the self, how they are beneficial, and how either of these two voices can become overwhelming and rigid when over emphasized. Trend of the Week: Dealing with the Inner Critic Skills and Tools: Awareness: Inner Clues Openness: Name the Critic Engaged: Learning from Struggles Follow More like this here: Www.wellnesstalks.org BeTeamPositive.Us - Instagram, Facebook, Twitter
09:13
November 13, 2020
Healing Trauma And Spiritual Growth | The Monster's Journey
Join Todd Schmenk as he interviews Dr. Mark Forman in taking a closer look at healing trauma and spiritual growth in Mark's new book, "The Monster's Journey:  From Trauma to Connection".     Overview of interview and time stamps:  1:02   Introduction to the book and author 3:07   The Hero's story  4:30   The Monster's story 6:37   Author's personal experience  10:00 Trauma assessment  15:17  Who will benefit from the book  17:40  Overview of symptoms of trauma 24:18  A closer look at the cover art  27:16  Main goal of the book  28:36  Comparison of the Hero's and Monster's Journey  31:46  Geeking out with Star Wars and Lord of the Rings   You can listen to this on www.wellnesstalks.org here: https://open.spotify.com/show/1mXk1f2WCm62stEENxvlOk  or here on BeTeamPositive.us https://open.spotify.com/show/4z8LH3aOpYeZwNksrlnlX2   You can order the book here:  https://www.amazon.com/Monsters-Journey-Trauma-Connection/dp/B08DC5VTRR   You can find more topics, worksheets, and support materials here: https://www.wellnesstalks.org/     FOLLOW: https://twitter.com/tschmenk LIKE:         https://www.facebook.com/beteampositive  VIEW US: https://www.instagram.com/beteampositive/   
33:58
October 30, 2020
Unhooking from Worries, Dealing with the "What Ifs?"
Join Todd Schmenk as he walks you through how to manage dealing with what ifs, that if focused on for too long increase levels of stress and anxiety and what to do instead.    Trend of the Week: Dealing with What Ifs   Skills and Tools:  Awareness: Taking a Purposeful Breath  Openness:  Unhooking from thoughts  Engaged: Finding a Guide
12:05
October 16, 2020
Thought Management Techniques | Holding It Lightly
More thought management techniques in this weeks end of the week reflection, join Todd Schmenk, as he walks through dealing with disturbing dreams and the thoughts often associated with them.   Practical easy to follow pen and paper exercise that you can use right now also covered as a bonus.  Learn how to use this and you now have a skill you can use anytime.   Topics in this presentation are:  Trend: Disturbing Dreams  Openness: Holding Thoughts Lightly  Awareness: Identifying the Thought  Engaged: Utilizing a Values Anchor You can watch this in a video format here:  Thought Management Techniques | End of Day Reflection
10:33
October 2, 2020
Sensory Check & Body Scan
Here is a beginning or even end of day reflection where Todd Schmenk walks you through a series of three simple exercises designed to help you deal with that thought that often times will simply just not go away.   These skills can be utilized at any time during your day and will often help you pull back far enough away from the thought to truly engage in a way that matters.   Exercises in this podcast:  Doing a Sensory Check  Quick Body Scan  Values Guided Next Steps Want the video?  Watch it here:  End Of Day Reflection | Three Simple Exercises Learn More About Todd Here
10:11
September 18, 2020
Tools and Trends: Half-Smile, Mindful Eating
This end of week reflection builds upon past videos with similar titles but with more emphasis on application to all situations, not just personal growth during covid-19.  This series will continue to focus on current weekly trends while introducing and/or reviewing new concepts, skills, and themes designed to supporting your mental health with greater psychological flexibility.  This series will always focus on a current trend and an openness, awareness, and engagement skill or concept.    Topics in this presentation are: Openness:  Half-Smile Awareness: Mindful Eating Engaged: Personal Values Assessment - a further exploration.
11:42
September 4, 2020
Psychological Flexibility | Anxiety Q&A: Part 1
Recording of a recent Anxiety Q&A session with Todd as he explored ways for those asking questions to get a better handle on their anxiety and increase their psychological flexibility in dealing with these questions and more.  Broken into three parts due to the length of the Q&A Session.  This is part 1.  
15:40
July 31, 2020
Who Can You Compare Yourself Against?
Principle to live by: Compare Yourself To Who You Were Yesterday Not To Who Someone Else Is Today since the only person you can compare yourself to is you.  Quick overview of why we compare, who we compare ourselves against, and who we should be comparing ourselves to.
03:57
July 13, 2020
What is Cognitive Fusion?
A quick overview of cognitive fusion and diffusion and how knowing this is useful in developing psychological flexibility.
05:26
June 19, 2020
Failure Is A Part Of Success | Failure is Essential
Consider that Failure Is A Part Of Success.  The fear of failure often associated with higher levels of anxiety.  This short talk walks through some of the reasons why failure is essential and how we could not succeed without failing.
06:16
June 5, 2020
The #1 Job of the Mind
Join Todd as he walks through what the thinking mind is, what its job is, and how this sometimes gets in the way and causes us to become stuck, especially when dealing with a problem that is, for the moment at least, unsolvable and\or out of our control. 
18:18
May 8, 2020
Support Tools for Covid-19
In this episode, Todd Schmenk walks listeners through a series of the most common answers he has been focusing on with those in his practice as well as friends and family in being able to refocus and reset ones mindset in dealing with the stay at home orders in response to Covid-19.  
08:23
April 24, 2020
5 to 1 Ration, A Couples Communication Concept
What is the ratio of positive to negative interactions needed to maintain a good relationship?  How does one go about figuring out what the ratio is in your relationship?  Join Todd as he walks through what it is, where it came from, why it's important, and most importantly, how to use the idea to improve and maintain your own relationship. 
11:36
April 10, 2020
Does Social Anxiety Reduce Openness To Experience?
In this video, I answer the question "does social anxiety reduce openness to experience" which I received in an email request to answer.  It addresses how our behaviors can affect our openness and how, if we are willing to experience some modest discomfort, it is possible to increase our confidence to be more open.
05:39
March 27, 2020
Dealing with Distress (part 3 of 3)
One of the considerations of how to build a chronic illness support group is in learning how the mind works in order to come up with ways of dealing with distress.  This podcast looks at the thinking mind and observing mind for strategies to be able to distance yourself as well as highlighting the importance of managing your energy.  It is designed for both the patient and for anyone in a supportive role.  It is broken into three parts due to its length, one coming out each week, and each one provides an effective coping skill you can try immediately.  A special focus of this episode is in managing your energy levels to ensure you can use the other tools outlined in this series. 
11:43
March 13, 2020
Dealing with Distress (Part 2 of 3)
In this episode in dealing with distress, Todd focuses on two more techniques in being able to better manage stressful situations, thoughts and emotions.  The first technique looks at a way to look for and find exceptions to your usual rules or ways of responding.  This provides you with two practices within a practice, identification, and defusion from a thought and the ability to test the situation for the thought's truthfulness and its usefulness.  In doing so, this frees you up to act on something that truly matters to you.  It allows you to find the exceptions to situations which often look more dire than they truly are.  The second half looks at the S.T.O.P. technique, which allows you to create some space so that you can find the exceptions and choose what you will do/become next.  
10:23
February 28, 2020
Dealing with Distress (Part 1 of 3)
One of the considerations of how to build a chronic illness support group is in learning how the mind works in order to come up with ways of dealing with distress.  This podcast walks through the topic of the thinking mind and observing mind for strategies to be able to distance yourself as well as highlighting the importance of managing your energy.  It is designed for both the patient and for anyone in a supportive role.  It is broken into three parts due to its length, one coming out every other week, and each one provides an effective coping skill you can try immediately. Designed in support of the book:  "Team Positive: How to Build Support for Someone Coping with Chronic Illness" 
14:47
February 14, 2020
The Dirty Dozen
Listen in as Todd walks through the "Dirty Dozen",  the 12 most common cognitive biases that we all experience along with tips on how to detect them and why it is important to do so.
15:25
January 31, 2020
How Much Time Do You Waste On Social Media
An exploration of why it is so enticing, what occurs when we spend too much time on social media including higher anxiety levels, and some strategies for what to do about it. 
08:35
January 24, 2020
One Dumb Moment
Ever witnessed something dumb?  Something that annoyed you?  This little exercise helps you to step back, take a breath, observe what's going on and move in a direction of compassion. 
05:13
January 17, 2020
Right Brain to Right Brain Communication
Ever have a moment where you meant well, but it appeared that you somehow missed the mark in communicating with a loved one, child or friend?  Take a look at a way to engage more fully by understanding this technique. You can watch the video here:  Right Brain to Right Brain Communication on WellnessTalks.Org
06:15
January 10, 2020
Recurring Thoughts | What They Are and What to Do About Them
What are recurring thoughts?  (sometimes called reoccurring thoughts or repetitive thoughts) and is there any way to manage them?  Listen as Todd walks through what they are, where they come from, and follow up with a few experiments and skills for how to handle them. 
10:08
January 3, 2020
What Is Integral Theory | An Introduction
What is Integral Theory and how is it useful?  This podcast is a brief introduction and overview of the theory and its usefulness in everyday life.  Based on the popular video of the same name.
07:38
December 27, 2019
Your Personal 24 Hour Radio Station
The mind is always on, always telling you something.  This short presentation explains the key to noticing this fact and why you should. Podcast created from a presentation.  When I talk about "Here" imagine me pointing to my head.   You can also watch the video here:  Your Personal 24 Hour Radio Station
04:34
December 20, 2019
Utilizing the Witness
Excerpt from an ACT Mindfulness class I led early in 2019 where the topic of the mindfulness technique, the witness, was being introduced to help those in attendance understand better the concept of the witness and the importance of doing the exercise in addressing challenges with pain, anxiety, depression, and unwanted thoughts. 
10:05
December 20, 2019
Mindful Coffee
This is a simple introduction and exercise giving you an idea for how to add simple mindfulness practices to everyday activities.  It does not have to be difficult to add such a life skill to your day and the benefits outweigh the investment.  Listen to the whole podcast to get an overview of the skill, why it is useful, and how to add this to other components of your day OR just listen to the actual exercise all by itself by selecting that portion of the podcast.  This last suggestion is good should you want to return to the simple 6-minute exercise a few more times. 
09:51
December 14, 2019
Introduction to the Body Scan Exercise
A simple exercise to increase your mindfulness skills, this quick body scan exercise helps you in noticing the present. It is a body scan meditation 5 minutes in length and a meditation for beginners.  I will eventually make a shorter version which will just be a guided mindfulness exercise, this podcast walks you through it while explaining how to do it on your own as well as a few other tidbits to help you grasp and use the skill.  This technique is useful in managing symptoms of anxiety, depression and even helps with managing pain.   This was originally a video but I made it into an audio file given the feedback from viewers who wanted to be able to download this to use detached from their phones, tablets, or televisions.   You can find the original video here:  https://youtu.be/n_cO8EhPmW0
12:49
December 6, 2019
Who Can You Compare Yourself To?
We often, due to how we are wired, will make the mistake of comparing ourselves against others, but who can we truly and fairly compare ourselves against?  Listen to this brief podcast to find out. 
04:01
December 6, 2019
Introduction to "From the Couch"
Overview of why this podast was created and what you can expect to hear in future podcast episodes.  
07:13
December 4, 2019