The Psych with a Mic Podcast

Are you tired of carrying the weight of the past? Do old hurts, lingering resentments or paralyzing fears keep you from living your best life? In "Unburden Yourself: The Art of Letting Go," we tackle one of life's most challenging yet rewarding feats: releasing the anchors that hold us back.

Drawing inspiration from a surprising source – the classic British sitcom Are You Being Served? – we explore a simple yet profound question. Join us as we unpack the often subtle and sometimes harmful "benefits" we derive from clinging to things like unforgiveness, procrastination and perfectionism.

This isn...

Tired of knowing what to do but struggling to actually do it for consistent business success? You're not alone. In this episode, Dr. Jen tackles a listener's burning question about the primary ingredient for achieving your goals, beyond just confidence.

Dr. Jen dives deep into the trap of overthinking and how it fuels negativity like fear of failure, perfectionism and self-doubt. Be ready for a potentially shocking truth bomb about your lack of confidence. And discover the crucial difference between those who achieve their dreams and those who stay stuck. 

Finally, Dr. Jen equips you w...

Tired of self-help books collecting dust? Feeling like you're spinning your wheels despite all the courses and coaching? You're not alone.

In this potentially game-changing episode, Dr. Jen discusses how traditional personal development often falls short because it frequently overlooks the deeply ingrained, subconscious beliefs that sabotage our best intentions. It's not about a lack of effort or willpower; it's about the self-limiting beliefs (SLBs) – the negative core convictions formed early in life that act like a filter, blocking growth no matter how many "5 steps to success" you learn.

Think of it like this: you ca...

Feeling frazzled and overwhelmed by the daily grind? You're not alone. Life throws a lot our way, and finding time for lengthy stress relief practices can feel impossible. But what if you could tap into calm in the tiny pockets of your day, without needing a special studio or hours of free time?

Join Dr. Jen on Pocketfuls of Peace as we explore simple, effective stress-busting techniques you can weave into your daily routine, no matter where you are. Think of it as building your own personal, portable stress-relief toolkit.

Dr...

Have you ever found yourself grappling with the lingering impact of a difficult childhood? As a psychologist, I regularly speak with individuals whose lives have been shaped by parental abuse, neglect, abandonment or betrayal. Whether we consciously acknowledge it or not, our upbringing profoundly influences our present-day well-being.

Perhaps you've even worried about repeating patterns from your own childhood as a parent. While it's a common fear, the good news is that research shows it's not an inevitable outcome. 

Nonetheless, the impact of family of origin issues is significant, which is why I often delve d...

Do you find yourself nodding along with the idea of gratitude but struggling to make it a meaningful practice? If so, this podcast is for you. Simply listing things you're thankful for can feel uninspired or even forced. This podcast introduces a structured approach to daily reflection that goes beyond surface-level gratitude to foster resilience, celebrate learning and accomplishments and rediscover daily joys. Head over to www.thepsychoeducationacademy.com for a free template!

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Tired of feeling overlooked or dismissed? Ready to step into your power and earn the respect you deserve? Listen in as we unpack the crucial difference between
demanding and commanding respect, exploring why one breeds resentment and the other fosters genuine admiration. We'll delve into the core qualities that naturally inspire respect and discuss actionable steps you can implement immediately.

Learn how to cultivate self-respect, the foundational pillar for earning the respect of others. Discover how to set and maintain healthy boundaries, communicate with honesty and impact and develop the competence and expertise that speak for...

Are you caught in a cycle of one-sided, emotionally draining relationships? In this episode, we dissect relationship addiction, also known as codependency, and explore its deep-seated roots. We'll clarify the crucial distinctions between dependence, codependence and interdependence, emphasizing the vital role of a healthy sense of self.

We'll delve into the origins of codependency, tracing it back to childhood experiences and dysfunctional family dynamics, including "The Four As": Abuse, Absence, Addiction and Ailment. Through a compelling case study, we'll illustrate how these patterns manifest in adulthood, leading to a relentless pursuit of validation and approval at the...

Tired of feeling overwhelmed by "shoulds" and "musts"? In this episode, we're tackling the most insidious four-letter word that's not a curse: "need." We'll explore why using "need" instead of "want," "choose," or "prefer" is causing you unnecessary stress and limiting your perspective.

Discover the crucial difference between genuine needs and the countless wants we mistake for them. Learn how shifting your language can liberate you from self-imposed pressure and cultivate a healthier understanding of your choices. We'll dive into practical strategies for replacing "need" with empowering alternatives and examine the subtle distinction between "need" and "needy."<...

Feeling down? You're not alone. With nearly 30% of Americans experiencing depression, it's a widespread challenge. In this episode, we're diving into practical strategies to boost your mood and combat depressive symptoms. Drawing from over 20 years of clinical experience, we'll explore 12 powerful antidotes for low mood that can help you reclaim your well-being.

Learn the actionable strategies you can use to significantly impact your mental health. We'll also discuss the role of nutrition, the impact of "downers" and how breaking down overwhelming tasks can alleviate stress. Whether your depression is situational or chronic, this episode offers a comprehensive...

What does "normal" really mean? Normal isn't a particularly descriptive word, other than being a setting on the dryer. From the idyllic world of "Leave It to Beaver" to the chaotic reality of "Shameless," this episode explores how our personal experiences shape our understanding of what's typical. 

In this episode, we unpack the subjective nature of "normal" and why it's more helpful to focus on "healthy" versus "unhealthy." We'll delve into real-life examples of how our upbringing influences our perceptions, even when those perceptions are detrimental. Discover how to identify patterns in your life that might be h...

Are you reinforcing your child's bad behavior without realizing it? In this episode, we're diving deep into the psychology of reinforcement and how inconsistent parenting can actually strengthen unwanted behaviors. Discover the powerful, yet problematic, "intermittent variable" reinforcement schedule and why it's the secret behind the addictive nature of slot machines – and your child's persistent requests.

We'll break down real-life scenarios, from grocery store meltdowns to inconsistent rule enforcement, revealing how "sometimes you give in" creates a gambling mindset in your kids. Learn why specifying "just this once" means nothing to a child who's learned that persistence pa...

Ever found yourself boiling with anger behind the wheel? You're not alone. Road rage is a real and dangerous phenomenon, with incidents on the rise. In this episode, we're diving deep into the psychology behind why we lose our cool on the road and how to regain control.

We'll explore the common triggers, from perceived personal attacks to simple impatience, and break down the science behind the amygdala's role in our emotional responses. Learn why personalizing other drivers' behavior is a recipe for disaster and how to shift your perspective to avoid unnecessary conflict.

Whether...

Are you your own worst critic? Do you constantly second-guess yourself, replaying mistakes and fueling self-doubt? You might be gaslighting yourself. In this episode, we're tackling the insidious habit of internal gaslighting and providing you with 7 powerful strategies to cut yourself some much-needed slack. Get ready to get out of your head and into your life! 

We'll delve into the origins of "gaslighting" and how it translates to the negative self-talk that holds us back. Discover why our minds tend to dwell on the negative and how to counteract this tendency with practical techniques.

From a...

Have you ever felt like you don’t belong or that everyone is going to find out that you don’t deserve your achievements? Do you ever get that sinking feeling in the pit of your stomach because you’re worried you’ll be “found out”? If you can relate to those feelings of chronic self-doubt, you’ve probably experienced imposter syndrome. 

Imposter syndrome is a mental process wherein a person feels insecure about their worth and/or doubts their abilities, despite evidence showing otherwise. A person with imposter syndrome often thinks that they are not truly talented and wi...

Are you often told you're too sensitive? Do you take things personally? If so, you're not alone. You're overreacting because of the way you process information and the vulnerabilities poppin' off while you're doing it--and it's not doing you any freaking favors! 

Learn how to identify your personal triggers and understand the role of the amygdala in your emotional reactions. We'll discuss why taking things personally leads to defensiveness and how to shift your perspective to avoid unnecessary conflict.

Whether you're struggling with anger, defensiveness or simply want to improve your emotional regulation, this episode p...

Ever feel like the world will crumble if you take a day off? You're not a 2x4, and it's time to embrace your dispensability. In this episode, we're flipping the script on dispensability and revealing why it's a powerful tool for self-care and boundary setting.

We'll explore how the Army's lesson in dispensability can translate to your work and personal life. Discover why feeling indispensable can lead to burnout, resentment and a distorted sense of self-worth.

We'll delve into the underlying reasons why you might struggle with dispensability and discuss how to break free from...

Do you find yourself compulsively pulling your hair or picking at your skin? If so, you might be experiencing a pulling or picking disorder. In this episode, we're diving into the world of trichotillomania and excoriation, exploring the underlying causes and offering practical strategies to regain control.

We'll discuss how these disorders are often rooted in anxiety and serve as self-soothing mechanisms. Learn how to recognize the triggers and patterns that lead to these behaviors and discover the power of taking control.

We'll introduce the ABCs of behavior chaining: Antecedent, Behavior and Consequence. By understanding...

Ever wondered why some people seem to thrive on drama? In this episode, we're diving into the psychology of "dramamongers" and exploring the various reasons behind their behavior. From seeking familiarity and avoiding self-reflection to craving attention or maintaining a victim narrative, we'll uncover the motivations that drive these dramatic patterns.

We'll examine how past experiences, such as growing up in chaotic environments, can shape an individual's perception of relationships and create a subconscious need for intensity. Learn how fear of failure, low self-esteem and a desire to control can also contribute to the creation of drama.<...

Full disclosure: Losing your house is definitely a serving of humble pie. But get a load of what we learned and what we're doing differently now that we will NEVER change! Listen in for the real story on tithing and something you may have never heard regarding giving money to the church.

Join us for a deeply personal episode as we delve into the power of faith, doubt and financial blessings. After a period of personal loss and reflection, our host shares her own journey of testing God's promises through tithing. With raw honesty and vulnerability, she...

Ready for a year of transformation? In this episode, we're tackling the often-daunting task of making real, lasting changes. Forget fleeting New Year's resolutions; we're diving deep into the psychology of change, exploring practical strategies to help you achieve your goals.

We'll start by debunking the myth of instant change and emphasizing the importance of self-awareness. Learn how to identify harmful patterns and break free from them, drawing inspiration from Portia Nelson's insightful poem, "There's A Hole In My Sidewalk."

Discover the power of setting meaningful goals and creating a personalized "word of the year"...

In this episode, Pastor Mark Grochocki of Palm Valley Church in Goodyear, AZ asks me questions about entitlement: what is it, how it develops, how to prevent it in your children and how to avoid it in yourself. 

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Are you curious about mental health treatment but unsure what to believe? This episode tackles common myths and misconceptions that can prevent people from seeking the help they need. We're debunking the lies and revealing the truths about therapy, medication and mental well-being.

From concerns about weakness and privacy to fears about judgment and endless therapy sessions, we'll address the stigma surrounding mental health and provide accurate information to empower you to make informed decisions.

We'll explore myths such as:

Listen in to my first podcast EVER as I talk with Mark Grochocki, another licensed therapist, about trauma and its tentacles, the way it reaches into the physical and mental fabric of our lives, whether we want it to or not. You'll also hear a message of hope in terms of healing and the specific type of treatment that can be done to overcome the wounds of the past.

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Listen in for Part 2 of the Are You Ok? series where Pastor Mark, also a licensed therapist, and I field questions from the live audience. Make sure you are taking care of your mental health. If you need help, get it. We weren't put on this planet of nearly 8 billion people to go it alone. Reach out. Talk to someone. Get some help.

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Listen in as Pastor Mark Grochocki, a licensed therapist and pastoral counselor, and I discuss how to protect both your physical and mental health during a pandemic. Part 1 offers practical ways to take care of yourself and others. Be sure to check out Part 2 next week as we field questions from a live audience.

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Tune in to hear the final piece of the Marriage on Autopilot series and find out how a Nine Inch Nails album may have relevance to your marriage. (If you know, you know.) In this section, we discuss the importance of humility, communication and intimacy in a healthy, solid marriage. We review 8 types of intimacy and how to get connected in all the ways.

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Marriage is hard work! Check out Part 2 of my series on marriage as we talk about 6 more ways to invest in your marriage. Don't miss the challenge at the end, and be sure to let me know how you do with it.

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

No marriage is perfect. Take a listen to see how you can improve yours. This is Part 1 of a multi-part series on marriage. Listen in for some important ideas about what it takes to do marriage well based on some things I've learned from my grandparents, who were married for almost 70 years, from being married myself for almost 20 years, as well as 20+ years of talking to patients on my couch. 

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist

Do you struggle with saying "no"? You're not alone. In this episode, Dr. Jen dives deep into the essential skill of setting boundaries, a topic she's addressed with thousands of patients over her 20+ year career.

We'll explore:

Join Dr. Jen for a powerful and personal episode on bullying. She shares her own experiences as a survivor of bullying, offering a unique perspective on this pervasive issue.

This episode delves into:

Parenting teenagers can feel like navigating a minefield! In this episode, Dr. Jen provides practical insights and guidance on raising teens, including: 

Dr. Jen also addresses common parenting pitfalls, such as making excuses based on one's own childhood experiences. This episode provides a w...

Are you or someone you know acting entitled? In this episode, Dr. Jen tackles her biggest pet peeve: entitlement. With over 20 years of experience, she dives deep into what entitlement is, how it develops and how we can combat it in ourselves and our children.

This episode explores:

Let's face it: we all have issues. In this candid episode, Dr. Jen, a psychologist with decades of experience, cuts through the fluff and delivers a hard truth: you're not alone in your struggles.

This episode explores:

Why should you listen to Dr. Jen? In this inaugural episode of "The Psych with a Mic Podcast," Dr. Jen introduces herself and explains why her experience and insights are worth your time.

This episode covers:

Welcome, race fans! I'm Dr. Jennifer Bellingrodt, a licensed clinical psychologist with over two decades of experience in the field of mental health. Thanks for joining me for the inaugural episode of The Psych with a Mic Podcast. Let's get to it!

Jennifer Paweleck-Bellingrodt, Psy.D.
Licensed Clinical Psychologist